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Pan-Seared Tilapia with Roasted Red Pepper Salsa
with lemon quinoa

Active: 30 min Total: 40 min

This fresh, light dinner feels like a satisfying way to start out the new year. When the recipe was first introduced to our community in March 2015, it called for quite a bit of chopping by hand, so we've cut down on prep time by making the salsa in the food processor.
Smarts: The flavors in the salsa will develop in the fridge, so make it ahead of time to bring out the most flavor.

Tags

Ingredients

Servings:
4
Metric
Lemon Quinoa with Broccolini:
  • Quinoa, uncooked - 3/4 cups
  • Stock, any type - 1 1/2 cups
  • Broccolini - 1 bunch, ends trimmed, chopped into bite-sized pieces
  • Lemon juice - 2 Tbsp
  • Oil, olive - 1 Tbsp
Pan-Seared Tilapia with Roasted Red Pepper Salsa:
  • Lemons - 1/2, wedges
  • Tilapia fillets - 4
  • Oil, cooking - 1 Tbsp
  • Roasted red pepper salsa (ingredients listed separately) - ~1 cup
Roasted Red Pepper Salsa:
  • Onions, red and medium - 1/4, chopped
  • Roasted red peppers (16 oz / 454 g) - 1/2 jar
  • Vinegar, red wine - 1 tsp
  • Capers - 1 Tbsp, drained and rinsed

Nutrition Facts

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

  1. Quinoa - Double if making Tuesday's meal. Combine quinoa with stock and a pinch of salt 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. Make salsa - Double if making Wednesday's meal. Place onions in the bowl of a food processor. Pulse onions until broken down into small pieces. Drain and rinse red peppers and add to onions with vinegar and capers. Pulse 8 to 10 more times, until ingredients are chopped but small pieces still remain. (Note: if you prefer, you can also chop everything by hand.) (Can be done up to 5 days ahead)
  3. Broccolini - Trim ends and chop broccolini into bite-sized pieces and place into a microwave-safe dish. Toss with some salt. Cover with a damp paper towel and microwave for 2 ½ to 3 minutes, until broccolini is tender but still crunchy. (Can be done up to 5 days ahead)
  4. Lemons (the portion for the fish) - Slice into wedges. (Can be done up to 3 days ahead)
  5. Tilapia - Rinse and dry fish. Lightly salt and pepper.

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Make

  1. Heat a frying pan over medium-high heat. Add cooking oil and tilapia. Sear on both sides until golden brown and cooked through, 2 to 3 minutes on each side.
  2. Reheat quinoa (remember to save half if doubled for Tuesday) and broccolini if made ahead. Toss quinoa with broccolini, lemon juice and olive oil. Season with some salt and pepper.
  3. Serve tilapia over quinoa. Top with salsa and serve lemon wedges on the side. Enjoy!

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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Reviews

Ratings

Original (123)
Gluten-free (14)
Paleo (20)
Vegetarian (18)

63 reviews

Tasty, quick and easy (and so light on the calories)! Adding to rotation for sure. Note: the recipe doesn’t specify, but USE A NON-STICK PAN or the tilapia will fall apart.

By: Lynn
Posted: Aug 17, 2020
Diet: Original
0 Helpful

Don’t like the red wine vinegar.. personal preference though.

By: Nienke
Posted: Dec 30, 2017
Diet: Original
0 Helpful

It was fine, but it's not going in the permanent file. I used rice instead of quinoa and broccoli because my delivery service doesn't seem to know the difference between broccolini & broccoli. Sigh.

By: Ruth
Posted: Aug 27, 2017
Diet: Original
0 Helpful

Easy and tasty! I would scale back the red onion in the salsa next time.

By: Joanna
Posted: Feb 11, 2017
Diet: Original
0 Helpful

Simple and delicious. I hadn't had halloumi prior to Cook Smarts. Although it's expensive, I find myself looking forward to recipes with halloumi.

By: Caroline
Posted: Jan 22, 2017
Diet: Vegetarian
0 Helpful

We loved the salsa. We used rice in place of quinoa.

By: Lorra
Posted: Jan 21, 2017
Diet: Original
0 Helpful