Baked Tilapia with Cilantro Quinoa and Pinto Beans

Flaky oven-baked tilapia fillets seasoned with cumin and lime, served over fluffy cilantro-flecked quinoa, pinto beans, and crisp zucchini.

• Prep: 15 min
• Cook: 25 min
• Total: 40 min
• Servings: 6
• Cuisine: Latin
• Difficulty: Medium
• Cost: $4.08/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• Low-Fat
• Low-Saturated-Fat
• Low-Cholesterol
• Low-Sugar
• High-Fiber
• High-Protein
• Halal
• Kosher
• Low-Calorie

Tags

• sheet pan
• bake
• healthy
• tangy

Ingredients

• 1.5 pound tilapia fillet (skinless, boneless)
• 1.5 cup quinoa (rinsed)
• 2 can pinto beans (rinsed, drained, no salt added)
• 2 zucchinis (sliced into half-moons)
• 1 tablespoon olive oil (extra virgin)
• 1.5 teaspoon ground cumin
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 2 limes (1 juiced, 1 wedged)
• 0.33 cup fresh cilantro (finely chopped)

Instructions

1. Preheat oven to 400 degrees F. Line a large rimmed baking sheet with parchment paper.
2. In a medium saucepan, combine rinsed quinoa with 3 cups of water. Bring to a boil, cover, reduce heat to low, and simmer for 15 minutes. Fold in rinsed pinto beans, chopped cilantro, fresh lime juice, and 1/4 teaspoon of the salt.
3. Arrange sliced zucchini on one half of the baking sheet and tilapia fillets on the other half.
4. Drizzle olive oil over the fish and zucchini. Sprinkle with ground cumin, dried oregano, and remaining 1/4 teaspoon salt.
5. Bake for 12 to 14 minutes until zucchini is tender and tilapia is opaque, reaching 145 degrees F and flaking easily with a fork.
6. Serve baked tilapia and roasted zucchini over warm cilantro-pinto bean quinoa with fresh lime wedges.

Notes

Tilapia is naturally very lean and cooks quickly alongside zucchini on a single baking sheet.

Nutrition (per serving)

• Calories: 392
• Protein: 34.1 g
• Carbohydrates: 50.1 g
• Fat: 6.9 g
• Fiber: 8.7 g
• Sodium: 665 mg
• Saturated Fat: 0.9 g
• Sugar: 6 g
• Cholesterol: 55 mg