Sustainable tilapia with quinoa kale salad
|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
Mix ingredients into flour.
|Homemade Greek Dressing Ingredients
4 Tbsp. Olive oil
In a medium bowl whisk all ingredients together and chill in refrigerator.
½ cup Quinoa
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.
Protein 33 g
Carbohydrates 14.5 g
Fat 9 g
Saturated Fat 1 g
Cholesterol 73 mg
Sodium 322 mg
Source: UCLA Health Cafeteria Recipes