Tilapia Piccata
with roasted broccoli & quinoa

Name: Tilapia Piccata
Cook time: 35 min
Total time: 35 min
Yield: 4
Ingredients: 1 1/2 lbs Broccoli, chopped; 1/4 tsp Red pepper flakes; 1 Tbsp Vinegar, balsamic; 1 1/2 Tbsp Oil, cooking; 1/2 Lemons, juice of; 1 1/2 Tbsp Parsley, fresh, chopped; 2 1/2 Tbsp Lemons, juice of; 1 lb Tilapia fillets; 4 Tbsp Flour; 1/4 tsp Salt; 1/4 tsp Black pepper; 1 1/2 Tbsp Oil, cooking; 1/2 tsp Sugar; 1 cup Stock, chicken; 2 Tbsp Capers; 2 Tbsp Butter; 1 1/3 cups Quinoa, uncooked; 2 2/3 cups Stock, chicken

Active: 35 min Total: 35 min

Original GF Paleo Vegetarian

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.

Dependency

Quinoa Fried Rice

Ingredients

Metric

Servings:

Roasted Balsamic Broccoli:

Broccoli - 1 1/2 lbs , chopped
Red pepper flakes - 1/4 tsp
Vinegar, balsamic - 1 Tbsp
Oil, cooking - 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

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.

Unlock this meal along with hundreds of smart meal plans and never stress about "What's for dinner?" again

Try for free
Learn More

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’).

Reviews

Ratings

0 reviews