Sustainable Tilapia with Quinoa Kale Salad: A Healthy Delight

Prep Time: 20 mins | Cooking Time: 40 mins | Total Time: 1 hr

As a culinary enthusiast, I’m always on the lookout for recipes that are not only delicious but also healthy and sustainable. This recipe for Sustainable Tilapia with Quinoa Kale Salad is one such gem. It’s unique because it combines the lean protein of Tilapia with the superfood qualities of quinoa and kale. I’m going to break down this recipe into easy-to-follow steps. Trust me, once you try it, you’ll be convinced of its delightful taste and simplicity.

Ingredients

For the Main Dish

• 6 boneless Tilapia filets, 5–7 oz each
• 1 cup seasoned flour (see sub-recipe)
• 3 oz fresh pink grapefruit cut into bite size chunks
• 3 oz shredded kale
• 3 oz homemade Greek dressing (see sub-recipe)
• 1 ¼ cup quinoa with fresh herbs (see sub-recipe)

For the Seasoned Flour

• 1 cup all-purpose flour
• ¼ tsp Lawry’s seasoned salt
• ¼ tsp salt
• ¼ tsp pepper
• Pinch garlic powder
• Pinch corn starch

For the Dressing

• 4 Tbsp olive oil
• 1 tsp chopped garlic
• Pinch sugar
• 2 ½ tsp lime juice
• 2 Tbsp plain nonfat Greek yogurt
• 2 tsp Dijon mustard
• 2 tsp red wine vinegar
• ½ tsp oregano
• ½ tsp parsley
• ½ tsp thyme
• Pinch pepper
• ¼ tsp salt

For the Quinoa

• ½ cup quinoa
• 1 cup vegetable broth
• Pinch sea salt
• Pinch pepper
• 1 tsp lime juice
• 1 tsp lemon juice
• 1 tsp olive oil
• 1 Tbsp fresh chopped basil
• 1 tsp chopped parsley
• ¼ tsp thyme

Instructions

1. In a medium bowl, whisk all dressing ingredients together and chill in the refrigerator.
2. Mix seasoned flour ingredients together and set aside.
3. Bring vegetable broth to a boil.
4. Add quinoa, salt, and pepper and simmer covered for 25 minutes.
5. Remove and bring to room temperature.
6. Season fish with flour mixture and grill in a pan with 2 Tbsp olive oil until golden brown.
7. Shred kale into small pieces, chop grapefruit and mix into room temperature herbed quinoa. Add in lemon and lime juice, and fresh herbs.

How to Serve

Serve the grilled fish with the herbed quinoa on top and garnish with the chilled Greek dressing.

Servings Servings: 6

Nutritional Information

Per Serving:

• Calories: 276
• Protein: 33 g
• Carbohydrates: 14.5 g
• Fat: 9 g
• Saturated Fat: 1 g
• Cholesterol: 73 mg
• Sodium: 322 mg

#TILAPIA | #QUINOA | #KALE | #HEALTHYRECIPE