30 minutes
2 servings
Pan-Seared Tilapia with Mediterranean Quinoa & Herb Zucchini
Enjoy a flavorful combination of pan-seared tilapia, a refreshing Mediterranean quinoa salad, and herbaceous sautéed zucchini, perfect for a nutritious lunch or dinner.
Ingredients
- 4-6 oz tilapia fillets
- 1/2 cup quinoa
- 1 cup cherry tomatoes, halved
- 1/4 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tbsp fresh parsley, chopped
- 2 tbsp lemon juice
- 1 tbsp olive oil, divided
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1 medium zucchini, sliced into half-moons
- Salt and pepper to taste
Instructions
- Rinse and cook 1/2 cup quinoa according to package instructions. Set aside to cool slightly.
- In a bowl, mix cooked quinoa, cherry tomatoes, cucumber, red onion, parsley, lemon juice, and 1/2 tbsp olive oil. Season with salt and pepper. Set aside.
- Season both sides of the tilapia fillets with garlic powder, paprika, salt, and pepper.
- Heat the remaining 1/2 tbsp of olive oil in a non-stick skillet over medium-high heat. Sear the tilapia fillets for 3-4 minutes on each side or until cooked through and golden brown. Remove from the skillet and let rest.
- In the same skillet, add zucchini and sauté over medium heat for 3-4 minutes until tender-crisp. Season with salt and pepper.
- Plate the tilapia alongside the Mediterranean quinoa salad and sautéed zucchini. Serve immediately.
Nutritional Information
High protein, rich in omega-3s, low carb