Herb Quinoa & Tilapia Trio

This vibrant and balanced meal features lemon pepper tilapia as its star, accompanied by a trio of sides that create a perfect harmony of flavors and textures. Let’s dive into how to prepare this delicious and health-conscious entrée, along with its accompanying sides.

The Recipe:

Lemon Pepper Tilapia

Ingredients:

• 3 tilapia fillets
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp lemon zest
• 1 tsp black pepper
• 1/2 tsp salt
• 1 tsp dried herbs (e.g., parsley, thyme, or dill)

Instructions:

1. Mix olive oil, lemon juice, lemon zest, black pepper, salt, and herbs in a bowl.
2. Marinate tilapia fillets in the mixture for 15-30 minutes.
3. Preheat oven to 400°F (200°C).
4. Place marinated fillets on a baking sheet lined with parchment paper.
5. Bake for 12-15 minutes until fish flakes easily with a fork.

Detailed Preparation:

1. To create the perfect lemon pepper tilapia, start by selecting fresh, high-quality fillets. The key to this dish is the marinade, which infuses the fish with bright, zesty flavors.
2. For best results, use freshly squeezed lemon juice and newly ground black pepper.
3. When marinating, ensure each fillet is evenly coated. You can prepare this step ahead of time, allowing the fish to marinate for up to 2 hours in the refrigerator for more intense flavor.
4. During baking, keep a close eye on the tilapia to avoid overcooking. The fish should be opaque and flake easily when done.
5. For a golden-brown top, you can broil the fillets for the last 1-2 minutes of cooking.

Variations:

1. To create a grilled version instead of baking, grill the tilapia for 3-4 minutes per side for a smoky flavor.
2. To make pan-seared for a crispy exterior, sear the fillets in a hot pan for 3-4 minutes per side.
3. For herb variations, you can experiment with different herb combinations like dill and parsley, or cilantro and lime for a Mexican twist.

Time-saving tips:

• Prepare the marinade in advance and store in the refrigerator.
• Use pre-zested lemon to save time on busy days.
• Cook extra fillets for easy meal prep throughout the week.

The Side Dishes:

Steamed Carrots:

• Peel and slice carrots into rounds.
• Steam for 5-7 minutes until tender-crisp.
• Season with a pinch of salt and optional butter or herbs.

Quinoa with Herbs:

• Rinse 1 cup quinoa and cook with 2 cups water or broth.
• Simmer for 15-20 minutes until water is absorbed.
• Fluff with a fork and mix in chopped fresh herbs, salt, and pepper to taste.

Mixed Berries:

• Wash a mixture of raspberries, blackberries, and blueberries.
• Gently pat dry and serve fresh.

Equipment & Ingredients:

To create this delicious, nutritious meal that’s perfect for lunch or dinner, you may consider purchasing these quality ingredients and equipment on Amazon:

Equipment:

• Baking sheets
• Fish spatula
• Lemon zester
• Steamer basket
• Meal prep containers
• Instant-read thermometer

Ingredients:

• High-quality olive oil
• Dried herb blend
• Quinoa

This Herb Quinoa & Tilapia Trio is not only visually appealing but also packed with protein, healthy carbs, and essential vitamins from the vegetables and fruits. Enjoy your culinary creation!