Tilapia with Quinoa & Black Beans

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Tilapia with Quinoa & Black Beans
30 min.
4
470kcal

Suggestions


If you're searching for a nutritious and delicious meal that comes together in just 30 minutes, look no further than this Tilapia with Quinoa & Black Beans recipe! Bursting with flavor and packed with health benefits, this dish is perfect for lunch or dinner. Not only is it gluten-free and dairy-free, but it also scores a perfect 100 on the health scale, making it a fantastic choice for anyone looking to eat clean without sacrificing taste.

The star of the show, tilapia, is a lean source of protein that cooks up beautifully in just a few minutes, while the quinoa adds a nutty flavor and a generous dose of fiber. With the addition of hearty black beans, colorful zucchini, and fresh tomatoes, this meal is not only visually appealing but incredibly satisfying. The fresh lemon juice and paprika bring a zesty brightness to the mixture, making every bite a delightful experience.

Designed to serve four, this recipe is perfect for meal prep, family gatherings, or a cozy weeknight dinner. Impress your loved ones with this wholesome dish that's not only easy to whip up but also keeps your health goals on track. Get ready to savor a bowl of comfort that’s as good for your body as it is for your taste buds!

Ingredients

  • cup black beans canned rinsed ()
  • 0.3 cup green onions sliced
  • servings kosher salt and pepper black freshly ground
  • tablespoons juice of lemon fresh
  • tablespoons olive oil divided
  • teaspoon paprika 
  • cup quinoa 
  • fillet tilapia ( 1 lb. total)
  • cup tomatoes chopped
  • cup zucchini sliced

Equipment

  • frying pan
  • sauce pan

Directions

  1. Cook quinoa as package directs. Meanwhile, in a saucepan over medium heat, cook beans and vegetables with 1 tbsp. oil, the lemon juice, and paprika until warm, about 5 minutes. Season vegetable mixture and fish with salt and pepper.
  2. In a frying pan over medium-high heat, cook fish in remaining 2 tbsp. oil until browned, 5 minutes.
  3. Serve fish over quinoa with vegetable mixture and onions.

Nutrition Facts

Calories470kcal
Protein36.78%
Fat31.01%
Carbs32.21%

Properties

Glycemic Index
33
Glycemic Load
0.63
Inflammation Score
-8
Nutrition Score
31.254348070725%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.36mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.15mg
Myricetin
0.05mg
Quercetin
1.34mg

Nutrients percent of daily need

Calories:469.5kcal
23.48%
Fat:16.37g
25.18%
Saturated Fat:2.83g
17.69%
Carbohydrates:38.26g
12.75%
Net Carbohydrates:31.13g
11.32%
Sugar:2.19g
2.43%
Cholesterol:85mg
28.33%
Sodium:261.97mg
11.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.69g
87.39%
Selenium:75.39µg
107.7%
Manganese:1.16mg
57.97%
Phosphorus:555.8mg
55.58%
Vitamin B12:2.69µg
44.77%
Folate:165.35µg
41.34%
Vitamin B3:8.01mg
40.05%
Magnesium:157.53mg
39.38%
Vitamin D:5.27µg
35.13%
Potassium:1097.87mg
31.37%
Vitamin B6:0.61mg
30.29%
Vitamin K:30.79µg
29.33%
Fiber:7.14g
28.55%
Copper:0.51mg
25.61%
Vitamin E:3.67mg
24.47%
Iron:4.23mg
23.5%
Vitamin B1:0.32mg
21.25%
Vitamin B2:0.34mg
20.25%
Vitamin C:16.29mg
19.74%
Zinc:2.33mg
15.55%
Vitamin A:710.31IU
14.21%
Vitamin B5:1.36mg
13.62%
Calcium:68.85mg
6.89%
Source:My Recipes