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Tilapia with Roasted Brussels Sprouts and Quinoa

409 kcal · 21 g protein · 10 minutes · 1 servings

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Tilapia with Roasted Brussels Sprouts and Quinoa

A healthy and delicious meal featuring tender tilapia fillet paired with crispy roasted Brussels sprouts and fluffy quinoa. This balanced dish offers a perfect combination of protein, fiber, and vibrant flavors, ideal for a nutritious lunch or dinner.

409 kcal 21 g protein 10 minutes

Ingredients

  • Tilapia fillet 5 oz
  • Brussels sprouts 1 cup
  • Cooked quinoa 0.5 cup
  • Olive oil 1 tbsp
  • Garlic powder 0.25 tsp
  • Salt to taste
  • Black pepper to taste

Method

  1. Prepare Brussels Sprouts. Preheat your oven to 400°F (200°C). Rinse the Brussels sprouts under cold water, trim the ends, and cut them in half lengthwise. Place them in a bowl.
    Tip: Make sure the Brussels sprouts are dry before roasting to get them crispy.
  2. Season and Roast Brussels Sprouts. Add half of the olive oil, salt, and pepper to the Brussels sprouts. Toss them well to coat evenly. Spread them out in a single layer on a baking sheet lined with parchment paper or foil. Roast in the oven for 20 minutes, shaking the pan halfway through for even cooking.
    Tip: Roast until the edges are golden brown and crispy for the best flavor.
  3. Prepare Tilapia. While the Brussels sprouts roast, pat the tilapia fillet dry with paper towels. Brush or rub the remaining olive oil on both sides of the fish. Sprinkle garlic powder, salt, and pepper evenly over the fillet.
    Tip: Drying the fish helps the seasoning stick better and promotes a nice sear.
  4. Cook Tilapia. Heat a non-stick skillet over medium heat. Once hot, add the tilapia fillet. Cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.
    Tip: Avoid moving the fish too much while cooking to get a nice crust.
  5. Warm Quinoa. If your quinoa is not warm, heat it gently in a microwave-safe bowl for 1-2 minutes or in a small pan over low heat, stirring occasionally.
    Tip: Add a splash of water if quinoa seems dry while warming.
  6. Plate and Serve. Place the cooked quinoa on your plate, add the roasted Brussels sprouts next to it, and top with the cooked tilapia fillet. Optionally, drizzle a little olive oil or squeeze fresh lemon juice on top for extra flavor.
    Tip: Serve immediately to enjoy the best texture and taste.

Pro tips

  • To save time, cook quinoa in advance and store it in the refrigerator.
  • Use a meat thermometer to check tilapia is cooked to 145°F (63°C) for safety.