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Baked Tilapia with Lemon Herb Quinoa and Steamed Asparagus

886 kcal · 61 g protein · 10 minutes · 2 servings

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Baked Tilapia with Lemon Herb Quinoa and Steamed Asparagus

Enjoy a healthy and flavorful meal featuring tender baked tilapia fillets paired with zesty lemon herb quinoa and crisp steamed asparagus. This balanced dish combines fresh ingredients and simple techniques perfect for beginners.

886 kcal 61 g protein 10 minutes

Ingredients

  • tilapia fillet 6 oz
  • quinoa 3/4 cup cooked
  • asparagus 1 cup steamed
  • lemon juice 1 tbsp
  • olive oil 1 tbsp
  • dried herbs (thyme, parsley) 1 tsp

Method

  1. Preheat oven and prepare tilapia. Preheat your oven to 375°F (190°C). Rinse the tilapia fillet under cold water and pat dry with paper towels. Place the fillet on a baking sheet lined with parchment paper or lightly greased with olive oil.
    Tip: Drying the fish helps it bake evenly and prevents sogginess.
  2. Season the tilapia. Drizzle half of the olive oil (1/2 tbsp) over the tilapia. Sprinkle half of the dried herbs evenly on top. Add a pinch of salt and pepper if desired. Set aside while you prepare the quinoa.
    Tip: Use your fingers or a brush to spread the oil and herbs evenly.
  3. Bake the tilapia. Place the baking sheet with the tilapia in the preheated oven. Bake for 15-18 minutes or until the fish flakes easily with a fork and is opaque throughout.
    Tip: Check the fish at 15 minutes to avoid overcooking.
  4. Prepare lemon herb quinoa. In a medium bowl, combine the cooked quinoa with the remaining olive oil (1/2 tbsp), lemon juice (1 tbsp), and the rest of the dried herbs. Stir well to mix all ingredients evenly.
    Tip: If your quinoa is cold, warm it slightly in the microwave or on the stove before mixing.
  5. Steam the asparagus. While the fish bakes, rinse the asparagus and trim off the woody ends. Place the asparagus in a steamer basket over boiling water. Cover and steam for 4-5 minutes until tender but still crisp.
    Tip: Avoid over-steaming to keep the asparagus bright green and crunchy.
  6. Plate and serve. Divide the lemon herb quinoa evenly onto two plates. Place one baked tilapia fillet on each plate and add the steamed asparagus on the side. Optionally, garnish with a lemon wedge or fresh herbs.
    Tip: Serve immediately to enjoy the best texture and flavor.

Pro tips

  • Use parchment paper for easy cleanup when baking fish.
  • To save time, cook quinoa in advance and refrigerate.