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Tilapia Piccata
with roasted broccoli & quinoa

Active: 35 min Total: 35 min

Piccata = cooked in a sauce of lemon, parsley, and butter, which also = deliciousness! These three ingredients create a perfect sauce to transform a plain piece of tilapia into something more than restaurant worthy.

Tags

Ingredients

Servings:
4
Metric
Roasted Balsamic Broccoli:
  • Broccoli - 1 1/2 lbs, chopped
  • Red pepper flakes - 1/4 tsp
  • Balsamic vinegar - 1 Tbsp
  • Cooking oil - 1 1/2 Tbsp
  • Lemons - 1/2, juice of
Tilapia Piccata:
  • Parsley, fresh - 1 1/2 Tbsp, chopped
  • Lemons - 2 1/2 Tbsp, juice of
  • Tilapia fillets - 1 lb
  • Flour - 4 Tbsp
  • Salt - 1/4 tsp
  • Black pepper - 1/4 tsp
  • Oil, cooking - 1 1/2 Tbsp
  • Sugar - 1/2 tsp
  • Stock, chicken - 1 cup
  • Capers - 2 Tbsp
  • Butter - 2 Tbsp
Quinoa (enough for 2 nights):
  • Quinoa, uncooked - 1 1/3 cups
  • Stock, chicken - 2 2/3 cups

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
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Prep

  1. Quinoa - Note: This makes enough for tomorrow’s dinner. Combine quinoa with broth / stock in a saucepan. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. Remove from heat when finished to prevent burning / sticking. (Can be done up to 5 days ahead)
  2. Broccoli / Parsley / Lemons (for tilapia) - Prep as directed. (Can be done up to 4 days ahead)
  3. Tilapia - Rinse and pat dry with paper towels. Combine flour, salt, and pepper in a plate or square Pyrex. Dredge fish in flour mixture.

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Make

  1. Heat oven to 425F / 218C. Toss broccoli with red pepper flakes, balsamic vinegar, cooking oil, and some salt and pepper. Spread out onto a sheet pan and roast for 20 minutes, shaking once and rotating pan midway through.
  2. While broccoli roasts, heat a skillet or saute pan over medium-high heat. Add cooking oil and then arrange fillets in heated oil. If pan isn’t big enough, just cook in batches adding some more cooking oil as needed. Cook fish for 1 1/2 to 3 minutes on each side, depending on thickness of fillets.
  3. When all fillets are cooked through, remove from pan. Add sugar, lemon juice, chicken stock, and capers to the pan, scraping up any brown bits. Cook for 1 to 1 1/2 minutes. Remove from heat and stir in butter and parsley.
  4. When broccoli’s done roasting, finish with lemon juice and some salt and pepper. If you bought parmesan for the week, you’re welcome to grate some over the broccoli.
  5. Spoon sauce over fish and enjoy with roasted broccoli and quinoa on the side (remember to save half the quinoa for tomorrow night’s ‘Quinoa Fried Rice’).

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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Reviews

Ratings

Original (189)
Gluten-free (12)
Paleo (23)
Vegetarian (34)

93 reviews

Subbed rice for quinoa because we already had rice - saved some $$$. It was still a great recipe! Loved it with a nice glass of white wine.

By: Natalie
Posted: Jun 04, 2017
Diet: Original
0 Helpful

Loved it and easy to make!!!

By: Wendy
Posted: Mar 21, 2017
Diet: Original
0 Helpful

I've cooked a lot of tilapia and this is my favorite.

By: Trevor
Posted: Mar 07, 2017
Diet: Original
0 Helpful

The broccoli was fantastic! The fish needed a little more flavoring, like I should have maybe salted it before dredging. The sauce didn't reduce down enough in 3 minutes and I should have trusted my instinct to let it keep reducing instead of going by the recipe.

By: Pamela
Posted: Jan 05, 2017
Diet: Original
0 Helpful

Yum! Another great option for cooking fish

By: Melanie
Posted: Dec 18, 2016
Diet: Original
0 Helpful

This fish sang in my mouth. Husband an I both agreed we could have gobbled up double portions of fish and all tilapia should always taste like this. Sauce reduced beautifully. I forgot to cook the quinoa and we didn't even care.

By: Liza
Posted: Nov 06, 2016
Diet: Original
0 Helpful