Baked Tilapia with Quinoa and Steamed Broccoli

Ingredients

• Tilapia fillet 5 oz
• Cooked quinoa 3/4 cup
• Broccoli 1 cup
• Olive oil 1 tbsp
• Lemon zest and herbs to taste

Method

1. Preheat oven and prepare baking dish. Preheat your oven to 400°F (200°C). Lightly grease a small baking dish with half of the olive oil to prevent sticking.
   Tip: Using a brush or paper towel helps spread the oil evenly.
2. Season the tilapia. Pat the tilapia fillet dry with paper towels. Place it in the baking dish. Drizzle the remaining olive oil over the fish. Sprinkle lemon zest and your chosen herbs evenly on top. Add a pinch of salt and pepper if desired.
   Tip: Drying the fish helps the oil and seasoning stick better.
3. Bake the tilapia. Place the baking dish in the preheated oven. Bake the tilapia for about 12-15 minutes, or until the fish flakes easily with a fork and is opaque throughout.
   Tip: Check doneness by gently inserting a fork into the thickest part of the fillet.
4. Cook quinoa. If you don’t have pre-cooked quinoa, rinse 1/4 cup dry quinoa under cold water. Combine it with 1/2 cup water in a small pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork.
   Tip: Rinsing quinoa removes its natural bitterness.
5. Steam broccoli. While the fish bakes and quinoa cooks, steam 1 cup of broccoli florets. Place broccoli in a steamer basket over boiling water, cover, and steam for 5-7 minutes until tender but still bright green.
   Tip: Avoid overcooking to keep broccoli crisp and nutritious.
6. Plate and serve. Place the cooked quinoa on your plate, add the steamed broccoli on the side, and top with the baked tilapia fillet. Optionally, garnish with extra lemon zest or fresh herbs.
   Tip: Serve immediately for best texture and flavor.

Pro tips

• Patting the fish dry before seasoning helps the flavors adhere better.
• Use fresh lemon zest for a brighter, more vibrant flavor.