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Blackened Tilapia
with veggie and quinoa saute

Active: 35 min Total: 35 min
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.
Dependency
Proteins
Cuisines

Ingredients

Metric
Servings:
4
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

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Prep

  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)

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Make

  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.

Nutrition Facts

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