Panko Crusted Tilapia & Quinoa - Healthy and Satisfying
Panko Crusted Talapia with Quinoa & Broccoli
"I Tried This Recipe - Here's What I Thought"
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.
Ingredients for Breading
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
- 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.
- Pour milk into a medium sized bowl.
- 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.
- 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.
- 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.
- 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
- 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)
- Stir your steaming broccoli to be sure it cooks evenly - add a splash of the lemon juice if you like - for flavor.
- 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!
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?
All Amounts are Approximate and Change as You Edit The Recipe
|Serving size: 1/4 of total prepared fish and 1/2 cup quinoa|
|Calories from Fat||45|
|% Daily Value *|
|Fat 5 g||8%|
|Saturated fat 1 g||5%|
|Unsaturated fat 4 g|
|Carbohydrates 64 g||21%|
|Fiber 16 g||64%|
|Protein 15 g||30%|
|Cholesterol 30 mg||10%|
|Sodium 85 mg||4%|
|* 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