Friday, August 8, 2014

Baked Tilapia with Steamed Vegetables and Red & White Organic Quinoa! Doesn't Get Healthier Than That!

Making dinner during the week is not an easy task for anyone, especially for parents that work a full day and don't have time to get home and cook.  Making dinner takes time and, with activities such as soccer, karate, homework clubs and work meetings, cooking and eating healthy can be almost impossible.  Even stay at home moms have a difficult time with kids running around, errands to take care of and cleaning up.  The key to eating healthy and making nutritious meals for your family is learning new recipes that are time efficient AND healthy.  This Tilapia, Steamed Veggies and Quinoa dinner is exactly that.  It's a balanced, healthy meal packed with protein that your kids and spouses will love!  The ingredients and quantities are below but feel free to change the recipe to fit your family.  As for the ingredients, I buy most of my food at Costco so all except the Mrs. Dash seasoning were purchased there.

Tilapia, Steamed Vegetables and Red & White Quinoa 
--Four 4oz tilapia fillets
--1 bottle of lite balsamic vinaigrette dressing
--Mrs. Dash no salt seasoning
--4 cups Frozen Normandy Vegetables
--1 cups Red & White Organic Quinoa
--1 tbsp of Smart Balance spread (optional)

When I make this recipe, I try and marinate the fish overnight the night before to really get the flavor in there.  That is not necessary but it makes it easier and faster on the evening you decide to make your dinner.

1.  Place the quinoa in a rice cooker or in a saucepan.  Add twice as much water as quinoa so, in this case, add 2 cups of water.  If you're using a rice cooker, turn it on and let it cook.  If you're using a sauce pan, bring the water to a boil, then cover and reduce heat.  After the quinoa is cooked, I like to add a little bit of Smart Balance spread or light butter for added flavor.

2.  While the quinoa is cooking, place the vegetables in a steamer and steam them or bring them to a boil to soften them up.  Drain the water once they are cooked the way you like them and set them aside.

3.  Place the tilapia into a tupperware container.  Put one layer of fish, sprinkle it with seasoning and pour the balsamic dressing over it.  Add another layer of the tilapia and do the same. You can also add sliced onions if you would like. I LOVE onions, especially grilled and baked so I add them on top of the fish, cover the container with a lid and swirl it around so the dressing covers all of the fish and onions.

4.  I then place the fish in the oven, preheated to 400-425 degrees, and cook it for 20-25 minutes.

5.  Once the fish, quinoa and vegetables are ready, serve and eat!

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