Quinoa 365 by Patricia Green

Author:Patricia Green
Language: eng
Format: epub
Tags: ebook, book
Publisher: Whitecap Books Ltd.
Published: 2010-09-27T16:00:00+00:00

Roasted Vegetable Tilapia on Quinoa

Sweet balsamic vinegar and fresh roasted vegetables beautifully complement this light, mild-flavored fish that is baked in the oven. Serves 6.

2 cups (500 mL) water

1 cup (250 mL) quinoa

2 Tbsp (30 mL) olive or vegetable oil

¼ cup (60 mL) diced red onion

1½ cups (375 mL) quartered white button mushrooms

1 cup (250 mL) diced zucchini

1 cup (250 mL) diced red bell pepper (about 1 pepper)

2 tsp (10 mL) minced fresh garlic

½ tsp (2 mL) salt

Pinch ground black pepper

2 Tbsp (30 mL) balsamic vinegar

6 frozen tilapia fillets

Bring the water and quinoa to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and set aside.

Preheat the oven to 450°F (230°C). Lightly grease a 9- × 13-inch (3.5 L) baking dish, spray with cooking oil or line with parchment paper.

Heat the oil in a medium saucepan on medium-high heat. Add the onion and sauté for about 3 minutes. Add the mushrooms, zucchini, red pepper, garlic, salt and pepper. Sauté for another 3 minutes. Remove from the heat and toss with the balsamic vinegar. Set aside.

Place the frozen tilapia fillets in the baking dish and spoon the vegetable mixture over the fillets. Bake uncovered for about 20 minutes on the center rack (the fish will be done when it’s opaque and flakes easily). Remove from the oven. To serve, divide the quinoa among individual serving plates and top with the fish. Serve immediately.

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