Protein can help you last longer, and this recipe has two lean sources. This information comes from Everyday Food, April 2010. The total time is 30 minutes, with 10 minutes of preparation and 4 servings. The ingredients include 1 cup of quinoa, coarse salt and pepper, 2 1/2 teaspoons of extra-virgin olive oil, 1 pound of boneless, skinless tilapia fillets, divided into 8 pieces, 3/4 teaspoon of chili powder, 1 cup of English cucumber (6 ounces), chopped into small pieces, 1/3 cup of roughly chopped fresh dill, 1/3 cup of feta cheese (1 1/2 ounces), crumbled, and 2 teaspoons of fresh lemon juice.
The directions are as follows:
1. In a small saucepan, bring quinoa, 2 cups of water, and 1 teaspoon of salt to a boil. Reduce heat to medium and cook until water is absorbed, about 15 minutes. Transfer quinoa to a medium bowl and let cool for 5 minutes.
2. In a large nonstick skillet, heat 1 1/2 teaspoons of oil over medium-high heat. Pat fish dry and season with salt, pepper, and chili powder. Cook fish until opaque, about 4 minutes, flipping halfway through. In a bowl, stir together cucumber, dill, feta, 1 teaspoon of oil, and lemon juice. Season with salt and pepper. Divide quinoa among four plates and top with fish and cucumber mixture.
26.04.2023 @ 23:45
Protein can help you last longer, and this recipe has two lean sources. This information comes from Everyday Food, April 2010. The total time is 30 minutes, with 10 minutes of preparation and 4 servings. The ingredients include 1 cup of quinoa, coarse salt and pepper, 2 1/2 teaspoons of extra-virgin olive oil, 1 pound of boneless, skinless tilapia fillets, divided into 8 pieces, 3/4 teaspoon of chili powder, 1 cup of English cucumber (6 ounces), chopped into small pieces, 1/3 cup of roughly chopped fresh dill, 1/3 cup of feta cheese (1 1/2 ounces), crumbled, and 2 teaspoons of fresh lemon juice.
The directions are as follows:
1. In a small saucepan, bring quinoa, 2 cups of water, and 1 teaspoon of salt to a boil. Reduce heat to medium and cook until water is absorbed, about 15 minutes. Transfer quinoa to a medium bowl and let cool for 5 minutes.
2. In a large nonstick skillet, heat 1 1/2 teaspoons of oil over medium-high heat. Pat fish dry and season with salt, pepper, and chili powder. Cook fish until opaque, about 4 minutes, flipping halfway through. In a bowl, stir together cucumber, dill, feta, 1 teaspoon of oil, and lemon juice. Season with salt and pepper. Divide quinoa among four plates and top with fish and cucumber mixture.