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February 26th, 2016

Sustainable tilapia with quinoa kale salad

By uclahealth

Sustainable Tilapia with Quinoa Kale Salad

Serves 6

Recipe Ingredients

6 each Tilapia filets, boneless, raw 5–7 oz. each
1 cup Seasoned flour (see sub-recipe)
3 oz. Fresh pink grapefruit cut into bite size chunks
3 oz. Kale, shredded
3 oz. Homemade Greek dressing (see sub-recipe)
1 ¼ cup Quinoa with fresh herbs (see sub-recipe)

Seasoned Flour Ingredients

1 cup Flour, all purpose
¼ tsp. Lawry’s seasoned salt
¼ tsp. Salt
¼ tsp. Pepper
Pinch Garlic powder
Pinch Corn starch
1 ¼ cup Quinoa with fresh herbs (see sub-recipe)

Mix ingredients into flour.

Homemade Greek Dressing Ingredients

4 Tbsp. Olive oil
1 tsp. Garlic, chopped
Pinch Sugar
2 ½ tsp. Lime juice
2 Tbsp. Plain nonfat Greek yogurt
2 tsp. Dijon mustard
2 tsp. Red wine vinegar
½ tsp. Oregano
½ tsp. Parsley
½ tsp. Thyme
Pinch Pepper
¼ tsp. Salt

In a medium bowl whisk all ingredients together and chill in refrigerator.

Quinoa Ingredients

½ cup Quinoa
1 cup Vegetable broth
1 tsp. Lime juice
1 tsp. Olive oil
1 tsp. Lemon juice
1 Tbsp. Basil, fresh, chopped
1 tsp. Parsley, chopped
¼ tsp. Thyme
Pinch Sea salt
Pinch Pepper

Bring vegetable broth to a boil add quinoa, salt and pepper and simmer covered for 25 minutes. Remove and bring to room temperature.

Prepare herbed quinoa and Greek dressing and set aside.
Prepare seasoned flour mixture.
Season fish with flour mixture and grill in a pan with 2 Tbsp. olive oil until golden brown.
Shred kale into small pieces, chop grapefruit and mix into room temperature herbed quinoa.
Serve fish with quinoa on top of it and garnish with Greek dressing.

Nutrition Information

Calories 276
Protein 33 g
Carbohydrates 14.5 g
Fat 9 g
Saturated Fat 1 g
Cholesterol 73 mg
Sodium 322 mg

Download this Tilapia with Quinoa recipe

Source: UCLA Health Cafeteria Recipes

Tags: healthy diet, healthy food, Healthy Recipes, healthy recipes, kale, quinoa, tilapia

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