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Blackened Tilapia
with veggie and quinoa saute

Active: 35 minTotal: 35 min
20140207 blackened tilapia nm 4.jpg?ixlib=rails 2.1

Cajun seasonings give tilapia a fun, spice kick. While fish is baking, you'll create an easy veggie and quinoa saute that's flavored with a Cajun vinaigrette. Our vegetarian option adds even more color to the saute with seitan and sweet potatoes.



Blackened Tilapia:
  • Tilapia - 4 to 6 fillets ((~1 1/4 to 1 1/2 lbs.))
  • Garlic - 3, crushed or minced
  • Broccoli - 3/4 lb, chopped
  • Garbanzo beans (14 oz / 397 g can) - 1 cup, rinsed & drained
  • Quinoa - 2/3 cup, uncooked ((or 2 cups cooked))
  • Cajun or blackening spice - 2 tsp + 2 tsp
  • Red wine vinegar - 3 Tbsp
  • Oil - 3 Tbsp ((like olive or grapeseed))
  • Water - 1/2 cup
  • Corn kernels - 1 1/2 cups
  • Lemon - 1/2, wedges

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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  1. Tilapia - Rinse and dry fish. Lightly salt and pepper.
  2. Garlic / Broccoli / Chickpeas - Prep as directed. (Can be done up to 3 days ahead)
  3. Quinoa - {May already be done from yesterday} Combine quinoa with 2x the amount of water in a saucepan. Add in a generous dash of salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)
  4. Make vinaigrette - Whisk together first part of Cajun spice, garlic, red wine vinegar, and oil. Season to taste with salt and pepper. (Can be done up to 5 days ahead)


  1. Preheat oven to 425F (232C) degrees.
  2. Place tilapia onto a sheet pan. Sprinkle second part of spice mix over fillets. Bake in the oven for 8 to 12 minutes.
  3. While fish is baking, heat a skillet or saute pan over medium-high heat. Add broccoli and then water with a sprinkle of salt. The water will help the broccoli cook faster without burning. You can also pop it in the microwave for 2 minutes as well. Saute broccoli in pan for 4 to 6 minutes.
  4. Add in beans, corn, quinoa, and vinaigrette. Toss until vegetables are cooked through. Season to taste with more salt and pepper.
  5. Sprinkle fish with salt and pepper right out of the oven. Serve with lemon wedges and enjoy with veggie and quinoa saute.

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This meal has 30 reviews

I left out the chickpeas (thought I had them at home when shopping for the ingredients). I bought the tilapia filets fresh, and they were delicious with just the blackened spices & S&P. I thought the veggie sautee was awesome too, even without the chickpeas. A very filling and healthy meal.

By: kate
Posted: Jun 24, 2014
Diet: Original

I need to use 1/2 the amount of Cajun spice next time, it was a little salty/spicy

By: Carrie
Posted: Mar 12, 2014
Diet: Original

My husband loved it, but I think I would have preferred a little less vinegar-y flavor in the quinoa sauté. Overall great meal though!

By: Courtney
Posted: Mar 03, 2014
Diet: Original

It didn't taste very Cajun-ey to me.

By: Samuel
Posted: Feb 25, 2014
Diet: Original

The Cajun spice mix I bought was a bit salty, so I may make my own next time. Otherwise, the fish was really good (used Alaskan true cod) and the quinoa was amazing!

By: Dara
Posted: Feb 25, 2014
Diet: Original

If I could give half stars I would've given this dish 2.5 stars. It was okay, but nothing special. That being said it wasn't bad, either. Will not make again.

By: Lainie
Posted: Feb 25, 2014
Diet: Paleo