Regal's LifeStyle Change Meal Suggestions

Ingredients

• 2 (4-6 oz) tilapia fillets
• 1/2 cup quinoa
• 1 cup kale, chopped
• 1 cup cherry tomatoes, halved
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil, divided
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon paprika
• Salt and pepper, to taste
• 1 lemon, sliced

Instructions

1. Preheat the oven to 400°F (200°C).
2. Rinse the quinoa under cold water. In a medium saucepan, bring 1 cup of water to a boil. Add the quinoa and a pinch of salt. Reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed. Fluff with a fork and set aside.
3. In a large bowl, combine cherry tomatoes, zucchini, bell pepper, and kale. Toss with 1 tablespoon of olive oil, salt, and pepper. Spread the vegetables on a baking sheet and roast in the oven for 20-25 minutes, until tender.
4. Meanwhile, in a small bowl, mix chopped parsley, garlic powder, onion powder, paprika, salt, and pepper. Rub this mixture evenly over both sides of the tilapia fillets.
5. Heat the remaining tablespoon of olive oil in a non-stick skillet over medium-high heat. Add the tilapia and cook for about 3-4 minutes on each side, until the crust is golden brown and the fish flakes easily with a fork.
6. Serve the herb-crusted tilapia on a bed of quinoa, with a generous portion of roasted vegetables on the side. Garnish with lemon slices.

Nutritional Information