Seared Tilapia with Quinoa

When you go out to turn the meat on the grill to find it still completely raw, you know you are either a complete idiot and forgot to light it or you are out of propane. Luckily, my case happened to be the 2nd option. This recent dinner blunder ended in my favor and I was surprised with a fantastic meal. And the little brothers got much more juicy chicken breasts! 


For the CHICKEN, I used the simple brown and bake method: 
1. Brown the seasoned (salt and pepper or your favorite spices) chicken in a nonstick pan (a bit of cooking spray is still good to use) for few minutes on each side. DO NOT cook the chicken completely throughout.
2. Place chicken on cookie sheet in 325 degree oven until chicken reaches and internal temp of 165.
3. Let the chicken rest for a few minutes before cutting into it. DON'T SKIP THIS! you do and you'll be sorry.


I was planning to stick my fish on the grill with the tomatoes in a foil packet, but without a hot grill, I resorted to the frying pan.

Seared Tilapia with Quinoa

One Serving

Tilapia and Veggies:
4-ounce Tilapia or other mild white fish
Olive Oil flavored Cooking Spray
Cumin
Paprika
Sea Salt
Fresh Ground Black Pepper
1 cup cherry tomatoes
Sliced and slightly steamed Zucchini, Mushrooms, and Onions


Season fish with Salt, Pepper, Cumin, and Paprika. Season veggies with Salt and Pepper. Heat nonstick pan to medium-high on stove and spray with a bit of cooking spray. (I prefer to do fish and veggies in one pan. Less clean up!) Add fish and cherry tomatoes to pan. Let cook for about 3-5 minutes. Add the steamed veggies, flip fish, and just kind of turn tomatoes a bit. Continue to stir the veggies until browned on all sides, tomatoes start to pop and the fish flakes easily. All should finish in about the same time.  


Perfect Quinoa:
1/2 cup Dry Quinoa (you might leftovers)
1 cup Water (I found it works better with about 0.9 Cup of water. Weird, I know)
2/3 teaspoon chicken bouillon (or just use chicken broth instead of water and bouillon)


Bring all ingredients to a boil than let simmer for about 15-17 minutes with lid on. Fluff with fork and serve with millions of different dishes. So yummy and SO good for you!

Simple Qunioa Health:

1. Protein Powerhouse

Quinoa has more protein per serving than wheat, barley, and other major whole grains. It contains all 8 of the essential amino acids, is a complete protein. 

2. Internal Cleanser/Detozifier

Quinoa acts an internal cleanser, easing the progress of food through the digestive tract to prevent constipation and bloating.The vitamin B and folate in quinoa also help the liver eliminate wastes from the body.

3. Bone Builder

Quinoa is a good plant-derived calcium that helps maintain bones and teeth, regulate the contraction of the heart, and facilitates nerve and muscle function. One cup of cooked quinoa contains 30 milligrams of calcium and impressive quantities of potassium, magnesium and zinc.

4. Gluten Intolerant?

Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease.