Tilapia Piccata
with roasted broccoli & quinoa
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.
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Ingredients
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 (for 2 nights):
- Quinoa, uncooked - 1 1/3 cups
- Stock, chicken - 2 2/3 cups
Nutrition Facts
Amount Per Serving
Calories
448
Just a moment...
% Daily Value
Total Fat
18g
28%
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Saturated Fat
5g
24%
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Trans Fat
0g
Just a moment...
Cholesterol
65mg
22%
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Sodium
711mg
30%
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Total Carbohydrate
39g
13%
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Dietary Fiber
7g
28%
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Sugars
5g
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Protein
35g
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Prep
- 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)
- Broccoli / Parsley / Lemons (for tilapia) - Prep as directed. (Can be done up to 4 days ahead)
- 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
- 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.
- 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.
- 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.
- 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.
- 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
Amount Per Serving
Calories
448
Just a moment...
% Daily Value
Total Fat
18g
28%
Just a moment...
Saturated Fat
5g
24%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
65mg
22%
Just a moment...
Sodium
711mg
30%
Just a moment...
Total Carbohydrate
39g
13%
Just a moment...
Dietary Fiber
7g
28%
Just a moment...
Sugars
5g
Just a moment...
Protein
35g
Just a moment...
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