If you’re looking for a quick, healthy meal that’s bursting with flavor, you’ve found it! This Blackened Tilapia with Quinoa Salad is my go-to dish for busy weeknights or when I want something light yet satisfying. The spicy, crispy fish pairs perfectly with the fresh, zesty quinoa salad—and I’ll walk you through every step to make sure yours turns out just as delicious!
Why You Will Love This Recipe
This recipe is a game-changer. The tilapia cooks in minutes but packs a punch with bold spices, while the quinoa salad adds a refreshing crunch. It’s gluten-free, protein-packed, and loaded with veggies. Plus, it’s versatile: adjust the spice level or swap veggies based on what’s in your fridge!
Ingredients:
- For the Tilapia: 4 tilapia fillets (about 6 oz each), 2 tbsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp dried thyme, 1⁄2 tsp cayenne pepper (optional), 1 tsp salt, 1⁄2 tsp black pepper, 2 tbsp olive oil
- For the Quinoa Salad: 1 cup quinoa (uncooked), 2 cups water, 1 cup diced cucumber, 1 cup halved cherry tomatoes, 1⁄2 cup finely chopped red onion, 1⁄4 cup chopped fresh parsley, 3 tbsp lemon juice, 2 tbsp olive oil, salt and pepper to taste
Ingredient Prep Guide
Tilapia: Pat the fillets dry with paper towels—this helps the spices stick and ensures a crispy crust. Let them sit at room temperature for 10 minutes before cooking.
Quinoa: Rinse it under cold water in a fine-mesh strainer to remove bitterness. Drain well.
Veggies: Dice the cucumber and onion into small, even pieces so they mix well with the quinoa. Halve the cherry tomatoes for a pop of color.
Equipment & Tools
- Large skillet (cast iron works best for searing)
- Medium saucepan with lid
- Mixing bowls (one large, one medium)
- Chef’s knife and cutting board
- Measuring spoons and cups
Step-by-Step Instructions
Step 1: Cook the quinoa. Add the rinsed quinoa and water to a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat, let it sit covered for 5 minutes, then fluff with a fork.
Step 2: Mix the quinoa salad. In a large bowl, combine the cooked quinoa, cucumber, tomatoes, red onion, and parsley. Whisk together lemon juice, olive oil, salt, and pepper, then pour over the salad. Toss gently and set aside.
Step 3: Season the fish. In a medium bowl, mix all the spices (smoked paprika through black pepper). Rub the mixture evenly onto both sides of each fillet.
Step 4: Cook the tilapia. Heat olive oil in a skillet over medium-high heat. Once hot, add the fillets. Cook for 3–4 minutes per side until blackened and flaky. Don’t crowd the pan—work in batches if needed.
Key Details
Total Time: 40 mins (Prep: 20 mins | Cook: 20 mins)
🍽️ Servings: 4 people
⚙️ Equipment: Skillet, saucepan, mixing bowls
Serving Suggestions
Plate the tilapia over a bed of quinoa salad for a vibrant meal. Add a squeeze of fresh lemon or lime for brightness. If you’re serving guests, pair it with grilled asparagus or a chilled glass of sparkling water with mint. This dish also works great for meal prep—just store the fish and salad separately!
Pro Tips
Heat Control: If your skillet starts smoking too much, reduce the heat slightly. You want a sizzle, not a burnt crust. A cast-iron skillet retains heat evenly, giving the fish that perfect char without overcooking.
Spice Swap: Not a fan of heat? Skip the cayenne and add a pinch of brown sugar to the spice mix for a sweet-and-smoky flavor. For extra kick, double the cayenne!
Rest the Fish: Let the cooked tilapia rest for 2–3 minutes before serving. This locks in juices so every bite stays tender.
Storage and Reheating Instructions
Store leftover tilapia and quinoa salad separately in airtight containers in the fridge for up to 3 days. To reheat the fish, place it on a baking sheet in a 325°F oven for 5–7 minutes—avoid microwaving, as it’ll turn soggy. The salad tastes great cold or at room temperature!
Troubleshooting
Fish Sticking to the Pan? Your skillet might not be hot enough when you add the fillets. Wait until the oil shimmers before cooking. Use a metal spatula to gently lift the edges once a crust forms.
Salad Too Dry? Add an extra drizzle of olive oil or lemon juice to revive leftovers. If the quinoa clumps, fluff it with a fork and toss with a splash of water.
Frequently Asked Questions
Can I Use a Different Fish?
Absolutely! Cod, mahi-mahi, or catfish all work well with blackened seasoning. Just adjust cook time based on thickness.
Can I Substitute the Quinoa?
Yes—try couscous, bulgur, or even cauliflower rice for a low-carb option. Cook according to package instructions.
How Do I Know When the Tilapia Is Done?
The fish should flake easily with a fork and reach an internal temperature of 145°F. Avoid overcooking, as tilapia dries out quickly.
Blackened Tilapia with Quinoa Salad
Ingredients
- 4 tilapia fillets about 6 oz each
- 2 tbsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp dried thyme
- 1/2 tsp cayenne pepper optional
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp olive oil
- 1 cup quinoa uncooked
- 2 cups water
- 1 cup diced cucumber
- 1 cup halved cherry tomatoes
- 1/2 cup finely chopped red onion
- 1/4 cup chopped fresh parsley
- 3 tbsp lemon juice
- 2 tbsp olive oil
- salt and pepper to taste
Instructions
- Cook the quinoa. Add the rinsed quinoa and water to a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat, let it sit covered for 5 minutes, then fluff with a fork.
- Mix the quinoa salad. In a large bowl, combine the cooked quinoa, cucumber, tomatoes, red onion, and parsley. Whisk together lemon juice, olive oil, salt, and pepper, then pour over the salad. Toss gently and set aside.
- Season the fish. In a medium bowl, mix all the spices (smoked paprika through black pepper). Rub the mixture evenly onto both sides of each fillet.
- Cook the tilapia. Heat olive oil in a skillet over medium-high heat. Once hot, add the fillets. Cook for 3–4 minutes per side until blackened and flaky. Don’t crowd the pan—work in batches if needed.
