Blackened Tilapia
with veggie and quinoa saute
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
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
Prep
- Tilapia - Rinse and dry fish. Lightly salt and pepper.
- Garlic / Broccoli / Chickpeas - Prep as directed. (Can be done up to 3 days ahead)
- 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)
- 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
- Preheat oven to 425F (232C) degrees.
- Place tilapia onto a sheet pan. Sprinkle second part of spice mix over fillets. Bake in the oven for 8 to 12 minutes.
- 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.
- Add in beans, corn, quinoa, and vinaigrette. Toss until vegetables are cooked through. Season to taste with more salt and pepper.
- 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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