Baked Tilapia with Roasted Brussels Sprouts

Ingredients

• Tilapia fillet 5 oz
• Brussels sprouts 1.5 cups
• Olive oil 1 tbsp
• Quinoa 0.25 cup
• Salt to taste
• Black pepper to taste
• Garlic powder 0.5 tsp
• Lemon wedge 1 wedge

Method

1. Preheat the oven. Set your oven to 400°F (200°C) and allow it to fully preheat before placing food inside. This ensures even cooking.
   Tip: Use an oven thermometer if your oven is older to check the temperature accurately.
2. Prepare Brussels sprouts. Wash the Brussels sprouts thoroughly. Trim the stem ends and remove any yellow or damaged outer leaves. Cut each sprout in half lengthwise for faster roasting.
   Tip: Dry the Brussels sprouts well after washing to help them roast instead of steam.
3. Season and oil Brussels sprouts. Place the halved Brussels sprouts in a bowl. Add half the olive oil (about 0.5 tbsp), salt, black pepper, and optional garlic powder. Toss to evenly coat all pieces.
   Tip: Use your hands to toss for better coating.
4. Roast Brussels sprouts. Spread the Brussels sprouts cut side down on a baking sheet lined with parchment paper or foil. Place in the preheated oven and roast for 20 minutes, or until they are golden brown and crispy on the edges.
   Tip: Halfway through roasting, stir or flip them for even browning.
5. Prepare tilapia for baking. While the Brussels sprouts roast, pat the tilapia dry with paper towels. Place the fillet on a small baking dish or oven-safe plate. Drizzle the remaining olive oil (0.5 tbsp) over the fish and season with salt and pepper.
   Tip: Patting the fish dry helps the oil and seasonings stick better.
6. Bake the tilapia. When the Brussels sprouts have about 12 minutes left, put the tilapia in the oven. Bake uncovered for 10-12 minutes, or until the fish flakes easily with a fork and is opaque throughout.
   Tip: Check doneness by inserting a fork at the thickest part; it should flake easily.
7. Warm the cooked quinoa. If your quinoa is cold, warm it gently in the microwave or on the stovetop with a splash of water to loosen it up.
   Tip: Cover the quinoa while warming to keep it moist.
8. Plate and serve. Place the roasted Brussels sprouts and warmed quinoa on a plate. Add the baked tilapia alongside. Squeeze fresh lemon juice over the fish for added brightness before serving.
   Tip: Serve immediately for best texture and flavor.

Pro tips

• Trim and halve Brussels sprouts evenly to ensure uniform roasting.
• Pat fish dry before seasoning to get better flavor and texture.
• Use parchment paper on baking sheets for easy cleanup.
• Check fish doneness carefully to avoid overcooking.