Tuesday, April 30, 2013

Zucchini Quinoa and Tilapia



Sergio loves to say the word quinoa, I wish you could hear it, but I actually haven't cooked it for a while.  Sergio said he thought I wasn't cooking it because he likes to say it over and over again when I'm preparing it. But no, I'm not holding out on quinoa goodness I just didn't have the inspiration until I got these great looking zucchinis in my delivery on Friday. Enjoy!


Ingredients

Makes 4 servings of quinoa
For the quinoa:
1 tablespoon olive oil
1/2 medium red onion, chopped
2 garlic cloves, chopped
1 medium zucchini, chopped
2 cups vegetable broth
1 cup quinoa
1/8 teaspoon crushed red pepper flakes

For the fish:
2 frozen or fresh tilapia filets, fully defrosted
1 teaspoon onion powder, divided
1 teaspoon garlic powder, divided
1 teaspoon basil (dried or fresh), divided


  1. Add oil to a small pot and heat on medium high heat.  Once the oil is shimmering add the onion, and garlic.  After the onion begins to soften and the garlic becomes fragrant add the crushed red pepper, zucchini vegetable broth and quinoa.  Once the broth comes to a boil reduce to a simmer, cover and cook for 15-20 minutes or until the broth has evaporated.
  2. Meanwhile, pat the Tilapia dry and coat both sides of each tilapia with a onion powder, garlic powder and the dry or fresh basil.  Heat a non stick skillet with a light coat of olive oil.  Add the tilapia for around 5-7 minutes on each side (depending on the thickness of the filet).
  3. Serve the tilapia over a bed or quinoa.  Enjoy!
Serving Size (1 cup quinoa and 1 tilapia filet)
Calories           240
Fat                   3.6g
Cholesterol      50mg
Sodium            47.7mg
Total Carbs      23.8g
Protein             28g



No comments:

Post a Comment