ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Panko Crusted Tilapia & Quinoa - Healthy and Satisfying

Updated on February 2, 2014

Panko Crusted Talapia with Quinoa & Broccoli


"I Tried This Recipe - Here's What I Thought"

4 stars from 1 rating of Panko Crusted Tilapia & Quinoa

About This Dish:

This came to me as I stood in front of the seafood case at my local grocery store. Cooking healthy has been a challenge and in doing so, I have acquired a weird variety of ingredients that could potentially go to waste unless I figure out new things to do with them. So, as i waited admittedly somewhat impatiently for the person before me to finish her order, I started scanning my pantry inside my head. I realized there was a half can of those awesome and crunchy panko breadcrumbs that I had purchased at Wegman's for another recipe, but they're so plain, so I thought about how to season them, garlic powder, sea salt, Italian spices, Mrs. Dash and of course some Old Bay. And with any fish - gotta have some lemon juice on top to give it a bit of zest. Oh! Add a side of Quinoa and some fresh steamed broccoli... mmmm... tasty! Plan made. Tilapia purchased. Dinner was going to be awesome.

After a very quick prep and a quick cooking - guess what? It was excellent! I hope you enjoy it as much as we did. It will feed 4 people comfortably if you stick to appropriate portions.

Happy Cooking!

Ingredients for Breading


Cook Time

Prep time: 10 min
Cook time: 20 min
Ready in: 30 min
Yields: Serves 4 (6 oz serving of tilapia 1/2 cup quinoa)

What You Will Need

  • 1 1/4 to 1 1/2 lb Tilapia (fresh or thawed), I used fresh
  • 1 1/2 cups Panko Breadcrumbs, use a little more for larger fish pieces
  • 1 1/2 Tbsp Mrs Dash Seasoning, whichever variety you prefer
  • 2 tsp Garlic Powder, edit to taste
  • 1 Tbsp Old Bay Seasoning, edit to taste
  • 1 tsp. Ground Sea Salt, (optional) edit to taste
  • 2 Tbsp Lemon Juice, prepared or fresh
  • 3 Tbsp Extra Virgin Olive Oil, use more if needed to coat pan
  • 1 cup Quinoa - Any type, I used mixed grain - see photo
  • 1 3/4 cups Water, for Quinoa
  • 1/2 cup Chicken Broth, can substitute water if you like
  • 1 Tbsp Minced Garlic, for Quinoa - optional
  • 1 Tbsp Italian Seasoning, for Quinoa - optional
  • 1 medium cluster Broccoli Crowns or Spears
  • 1/2 cup low fat or no fat milk

The Quinoa I Used


First Make Your Breadcrumbs

  1. pour breadcrumbs onto a plate with the the following seasonings: Garlic Powder; Mrs. Dash; Old Bay; Sea Salt; First amount of mixed Italian Seasoning. Stir well, then flatten out.
  2. Pour milk into a medium sized bowl.
  3. Start Quinoa cooking. Place water and chicken broth (if using - if not then just put 2 1/4 cups of water) into a saucepan with 1 cup of the Quinoa. IF you are using a different Quinoa than I used, follow their directions to cook 1 cup dry Quinoa. Start cooking as directed on the package.
  4. While that is cooking, preheat oven to 400. Line a baking sheet with foil and brush the olive oil evenly onto the foil to provide the panko with what it needs to get crunchy.
  5. Now, dip your tilapia into the milk and carefully coat with the breadcrumb mixture on both sides - be sure it is nice and even. Place those coated fillets onto the olive oil tray and sprinkle with lemon juice. Place into 400 degree oven. It should cook for about 20 minutes and will finish with your Quinoa.
  6. Start a saucepan with about 1 inch of water and a steam tray boiling and add your broccoli - get that cooking. It will finish at about the same time as the Quinoa
  7. Check on your quinoa - you will want to add the minced garlic and italian spices about 1/2 way through the cooking time (Most Quinoa takes about 16 to 20 minutes so - use your best judgment)
  8. Stir your steaming broccoli to be sure it cooks evenly - add a splash of the lemon juice if you like - for flavor.
  9. Once the Quinoa absorbs most of its liquid, you're ready to serve. Each of the servings should be 1/4 of the fish; about a half cup of cooked Quinoa and 1/4 of the broccoli.

Quinoa Cooking - Takes 16 to 20 min.


Some Small Points To Consider

You are always free to edit the seasonings used, or to add to them. Cooking is a way to nourish yourself and your family or friends, but it is also a form of expressing your creativity. Be creative. Keep in mind, that the nutritional estimates below will change based on what you add or delete, so be aware of what you choose to add and how it impacts your calories, sodium etc.

Also, you can serve less Quinoa if you are looking to keep it lighter. Quinoa has fairly high caloric content but it is whole grain and has low saturated fat, so keep that in mind as well. You can omit it all together if you like - but again, the nutritional information would change if you edit the items listed.

Fresh Broccoli- Healthy & Colorful!


Veggie Dilema

As a point of information, veggies are a personal choice. I love asparagus and brussel sprouts, but my husband is not a fan. So I used broccoli both for color and vitamin content. For my taste, I would have used asparagus. This is mentioned simply to say, "Go ahead and use a veggie you like, no need to follow my choices". With this dish it is suggested you keep it green.

Enjoy and I hope you like what you've created!

What Did You Decide?

Broccoli has fans and detractors. Veggies are a personal choice, what did you decide to do?

See results

All Amounts are Approximate and Change as You Edit The Recipe

Nutrition Facts
Serving size: 1/4 of total prepared fish and 1/2 cup quinoa
Calories 365
Calories from Fat45
% Daily Value *
Fat 5 g8%
Saturated fat 1 g5%
Unsaturated fat 4 g
Carbohydrates 64 g21%
Fiber 16 g64%
Protein 15 g30%
Cholesterol 30 mg10%
Sodium 85 mg4%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

© 2014 Karen Quinn


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)