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Crispy Baked Tilapia Recipe with Fluffy Quinoa Easy Healthy Dinner

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A quick and easy recipe featuring crispy baked tilapia coated with panko breadcrumbs and served over fluffy, lemon-infused quinoa. Perfect for a healthy, flavorful weeknight dinner.

Ingredients

Scale
  • 4 tilapia fillets (about 6 oz / 170 g each), fresh or thawed
  • 1 cup panko breadcrumbs (Japanese style recommended)
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 2 tablespoons olive oil, plus extra for drizzling
  • 1 lemon, zested and juiced
  • 1 cup quinoa (rinsed well)
  • 2 cups water or low-sodium vegetable broth
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lemon juice
  • Salt to taste
  • Optional: chopped fresh parsley or cilantro for garnish

Instructions

  1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or a silicone mat.
  2. In a shallow bowl, combine panko breadcrumbs, smoked paprika, garlic powder, salt, and pepper. Mix well.
  3. Pat tilapia fillets dry with paper towels. Drizzle 2 tablespoons olive oil over fillets and rub gently.
  4. Press each fillet into the breadcrumb mixture, coating both sides thoroughly. Place coated fillets on the prepared baking sheet.
  5. Sprinkle lemon zest over the coated fillets.
  6. Bake in the preheated oven for 12-15 minutes until tilapia is opaque and flakes easily. For extra crunch, broil 1-2 minutes, watching carefully.
  7. While fish bakes, rinse quinoa under cold water using a fine mesh strainer.
  8. Bring 2 cups water or broth to a boil in a medium saucepan. Add quinoa and a pinch of salt. Reduce heat to low, cover, and simmer for 15 minutes.
  9. Remove quinoa from heat and let sit covered for 5 minutes. Fluff with a fork, then stir in 1 tablespoon olive oil and 1 tablespoon fresh lemon juice. Adjust salt to taste.
  10. Serve crispy baked tilapia over a bed of fluffy quinoa. Garnish with chopped parsley or cilantro if desired.
  11. Enjoy immediately while hot.

Notes

Patting the tilapia dry before coating is essential for crispiness. Press the breadcrumb mixture firmly onto the fish to ensure it sticks well. Baking at a high temperature crisps the coating quickly while keeping the fish moist. Rinsing quinoa removes bitterness and helps it cook fluffy. Let quinoa rest covered after cooking before fluffing. For extra crunch, broil the fish for 1-2 minutes at the end but watch carefully to avoid burning. Olive oil keeps the crust light and adds fruity notes; melted butter can be used for a richer crust. Reheat tilapia in a low oven to maintain crispiness; avoid microwaving.

Nutrition

Keywords: tilapia, baked fish, quinoa, healthy dinner, crispy tilapia, easy recipe, gluten-free option, quick dinner

Find it online: https://cooksybite.com/crispy-baked-tilapia-recipe-with-fluffy-quinoa-easy-healthy-dinner/