Baked Tilapia with Quinoa and Steamed Spinach

Ingredients

• Tilapia fillet 5 oz
• Quinoa 3/4 cup cooked
• Spinach 1 cup steamed
• Olive oil 1 tsp

Method

1. Preheat the oven. Set your oven to 375°F (190°C) and allow it to preheat while you prepare the tilapia.
   Tip: Preheating ensures even cooking of the fish.
2. Prepare the tilapia. Place the 5 oz tilapia fillet on a baking sheet lined with parchment paper or lightly greased. Drizzle 1 teaspoon of olive oil evenly over the fillet to keep it moist and add flavor. Optionally, season with salt and pepper to taste.
   Tip: Pat the fish dry with paper towels before drizzling olive oil to help the oil stick better.
3. Bake the tilapia. Put the baking sheet with the tilapia into the preheated oven. Bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
   Tip: Check doneness by gently inserting a fork into the thickest part; it should flake apart easily.
4. Cook the quinoa. If you don’t have pre-cooked quinoa, rinse 1/4 cup dry quinoa under cold water. In a small pot, combine rinsed quinoa with 1/2 cup water, bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork and measure 3/4 cup cooked quinoa for serving.
   Tip: Rinsing quinoa removes its natural bitter coating called saponin.
5. Steam the spinach. Place 1 cup of fresh spinach leaves in a steamer basket over boiling water. Cover and steam for about 3-5 minutes until wilted and tender. Drain any excess water.
   Tip: Do not overcook spinach to preserve nutrients and vibrant color.
6. Plate and serve. Arrange the baked tilapia fillet on a plate alongside 3/4 cup cooked quinoa and 1 cup steamed spinach. Optionally, drizzle a little extra olive oil or a squeeze of lemon over the fish and greens for extra flavor.
   Tip: Serve immediately for best taste and texture.

Pro tips

• Use parchment paper on your baking sheet for easy cleanup and to prevent sticking.
• Fluff quinoa gently with a fork to keep it light and airy.