Recipes · Moroccan · Grilled Dishes
Grilled Tilapia with Roasted Carrots and Quinoa
One serving has 473 kcal and 50 g protein, and at least a fifth of a woman's daily need of vitamin K (213%), vitamin A (192%), selenium (162%), cobalamin (132%), phosphorus (94%) and manganese (81%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (435 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free, Low-Fat Diet, Anti-Inflammatory Diet, Halal, Kosher
- Contains: fish
Ingredients
- 200 g Fish, tilapia, raw
- 150 g Carrots, raw
- 50 g Quinoa, uncooked
- 1 g Salt, table
- 2 g Spices, pepper, black
- 2 g Spices, cumin seed
- 2 g Spices, paprika
- 8 g Garlic, raw
- 10 g Lemon juice, raw
- 10 g Parsley, fresh
Method
- Preheat the grill to medium heat. Brush tilapia with olive oil and season with salt, pepper, cumin, paprika, and a drizzle of lemon juice.
- Grill the tilapia for 4-5 minutes per side, or until fully cooked and flaky
- Toss carrot sticks with olive oil, salt, pepper, and minced garlic if desired. Spread them on a baking sheet.
- Roast the carrots in the oven at 400°F (200°C) for 15-20 minutes until tender and slightly caramelized.
- Rinse the quinoa and cook according to package instructions (usually simmering in a 2:1 ratio of water to quinoa until water is absorbed, approximately 15 minutes). Fluff with a fork
- Plate the grilled tilapia with roasted carrots and a side of cooked quinoa. Garnish with fresh parsley or cilantro and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 473 kcal | 22% |
| Carbohydrates | 53.3 g | |
| Water | 319 mL | |
| Fiber | 9.7 g | 33% |
| Protein | 50.3 g | 105% |
| Tryptophan | 0.51 g | |
| Threonine | 2.1 g | |
| Isoleucine | 2.1 g | |
| Leucine | 3.7 g | |
| Lysine | 4 g | |
| Methionine | 1.4 g | |
| Cystine | 0.55 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.3 g | |
| Histidine | 1.2 g | |
| Fat | 7.7 g | |
| Monounsaturated | 2.2 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0.2 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 2.2 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 100 mg | |
| Calcium | 154 mg | 15% |
| Copper | 0.61 mg | 68% |
| Iron | 6.6 mg | 37% |
| Magnesium | 192 mg | 62% |
| Manganese | 1.5 mg | 81% |
| Phosphorus | 659 mg | 94% |
| Potassium | 1,571 mg | 33% |
| Selenium | 89.1 µg | 162% |
| Sodium | 610 mg | |
| Zinc | 3 mg | 37% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 10.6 mg | 75% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.94 mg | 72% |
| Folate (vitamin B9) | 187 µg | 47% |
| Cobalamin (vitamin B12) | 3.2 µg | 132% |
| Choline | 139 mg | 33% |
| Vitamin A | 1,346 µg | 192% |
| Vitamin C | 27 mg | 36% |
| Vitamin D (D2 + D3) | 248 IU | 41% |
| Vitamin E | 3.8 mg | 25% |
| Vitamin K | 192 µg | 213% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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