Tilapia Piccata
with roasted broccoli & quinoa
Ingredients
- 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
- 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, uncooked - 1 1/3 cups
- Stock, chicken - 2 2/3 cups
Nutrition Facts
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
Reviews
Ratings
Most 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.
1 Helpful95 reviews
Omitted sugar. All came together nicely. Would use larger fillets of tilapia next time. Great flavors!
0 HelpfulSubbed 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.
0 HelpfulThe 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.
1 Helpful