Baked Tilapia with Quinoa and Roasted Vegetables

The dinner that proves "healthy" doesn't mean "boring"! This light yet satisfying plate features flaky fish, protein-packed quinoa, and a rainbow of roasted veggies that'll make your cells do a happy dance while your taste buds forget they ever needed sugar. 🐟

Prep Time: 15 minutes (therapeutic vegetable chopping included)

Cook Time: 30 minutes (just enough time to scroll through social media)

Dietary Tags: Gluten-Free, Dairy-Free, Nut-Free

Nutrition Information

Calories: 901 | Protein: 45g | Carbs: 60g | Fat: 46g | Fiber: 17g | Sugar: 10g

Ingredients

• 4 oz tilapia fillet (the fish that doesn't taste too fishy for the fish-hesitant)
• 1 tablespoon olive oil (the good stuff, not the sketchy bottle you've had since college)
• 1 lemon, half juiced and half sliced (double duty citrus)
• 1 garlic clove, minced (vampire repellent that makes everything taste better)
• 1 teaspoon fresh dill, chopped (or 1/4 teaspoon dried if you're not a herb gardener)
• Salt and pepper to taste (be generous, we're fighting sugar here, not flavor)
• 1/4 cup quinoa, rinsed (those tiny protein-packed circles that get stuck in your teeth)
• 1/2 cup water or vegetable broth (no added sugar – read those labels like a detective)
• 1 cup mixed vegetables (bell peppers, zucchini, cherry tomatoes), chopped (eating the rainbow, but healthier than Skittles)
• 1 tablespoon olive oil (for vegetables – yes, more olive oil, deal with it)
• 1/2 cucumber, sliced (basically crunchy water)
• 1/2 cup cherry tomatoes, halved (the ones that actually taste like tomatoes)
• 1 tablespoon olive oil (for salad – yes, more olive oil, deal with it)
• 1 teaspoon lemon juice (for salad – for that zing that wakes up your taste buds)

Instructions

1. Preheat oven to 375°F (190°C) (yes, you actually need to preheat, don't be lazy).
2. Place tilapia on a piece of parchment paper (fish needs a blanket too).
3. Drizzle with olive oil, lemon juice, and sprinkle with garlic, dill, salt, and pepper (fish loves lemon like you used to love sugar).
4. Top with lemon slices (partly for flavor, partly because it looks pretty).
5. Fold parchment paper to create a packet (like a present for your dinner).
6. On a separate baking sheet, toss mixed vegetables with olive oil, salt, and pepper (get your hands dirty for even coating).
7. Place fish packet and vegetables in the oven (multitasking like a boss).
8. Bake for 15 minutes until fish is opaque and flakes easily with a fork, and vegetables are tender (fish should flake easily but still be moist – dry fish is a crime).
9. Meanwhile, in a small pot, combine quinoa and water/broth. Bring to a boil, then reduce heat and simmer, covered, for 15 minutes until water is absorbed (if it sticks to the pot, you've gone too far).
10. For the cucumber and tomato salad: Toss cucumber, cherry tomatoes, olive oil, and lemon juice (the simplest salad that still counts as adulting).
11. Serve tilapia with quinoa, roasted vegetables, and cucumber-tomato salad (arrange in neat sections if you're type A, or mix it all together if you're a rebel).