Tilapia’s consumption has progressively grown in popularity since 2002 and is now the third most important fish in the aquafarming industry. Although wild tilapia is native to the African Great Lakes, it is now farmed in almost 135 countries throughout the world with China as the largest producer and importer. Tilapia is very easy to grow as it feeds only on plant food and it is resilient to disease. It is an inexpensive white flaky fish with a mild flavor that can easily be prepared and cooked. Tilapia is also very nutritious. It is a lean source of protein, low in calories and fat, and rich in niacin, vitamin B12, phosphorus, selenium, and potassium.
This tilapia and quinoa recipe is one quick and easy way to serve your family with an absolutely appetizing and nutritious meal. Perfectly seasoned and pan-fried tilapia fillets are laid on top of a hearty quinoa salad.
This recipe takes about 40 minutes to make. Serves 4.
• 1 cup of quinoa
• 1 ½ cups of water
• 1 tsp salt
• 8 boneless, skinless tilapia fillets
• 1 tsp salt
• ¾ tsp paprika
• 1 ½ tsp extra-virgin olive oil
• ½ English cucumber, diced
• ⅓cup of chopped fresh dill
• ⅓cup feta cheese, crumbled
• 2 tbsp extra virgin olive oil
• juice of ½ lemon
• ½ tsp salt
Put the quinoa in a strainer and rinse under running water.
Transfer the rinsed quinoa to a 2-quart pot.
Add water and salt, then bring to a boil over high heat.
Once the water boils, reduce the heat to medium and cover the pot with a lid.
Cook the quinoa for 15 minutes or until the liquid evaporates.
Turn the heat off and remove the lid.
Using a fork, fluff the quinoa to separate the grains.
Set aside for 5 minutes to cool.
Season the tilapia fillets with salt and paprika.
Heat olive oil in a large non-stick skillet over medium-high heat.
Gently arrange the tilapia fillet in the pan.
Cook each side for about 4 minutes.
Transfer the tilapia fillets to a plate.
In a large bowl, mix together cucumber, dill, feta, olive oil, lemon juice, salt, and quinoa.
Adjust the seasoning according to your preference.
To serve, make a bed of quinoa salad on a plate, then arrange 2 tilapia fillets on top.
Ideas And Tips:
Aside from tilapia, you can use cod, skate, sole, snapper, bass, catfish, trevally, pomfret, surgeonfish, grouper or haddock.
You may substitute feta cheese with ricotta, cotija, halloumi, cottage cheese, goat cheese or fresh mozzarella.
If you’re cutting dairy out from your diet, you can use tofu or nut cheese instead of feta.
Aside from English cucumber, you can use zucchini, jicama, water chestnut or Asian pear.
images – https://www.youtube.com/watch?v=PEzHLh5QC9c