Tilapia with Dijon Dill Sauce
Tomato-and-Arugula Quinoa and Peas
Ingredients
- 2 (4-oz) tilapia filets, pat dry
- ⅛ tsp salt
- ⅛ tsp pepper
- 1 Tbsp plus 1 tsp olive oil, divided
- 1 tsp Dijon mustard
- ½ tsp dried dill
Instructions
- Lightly sprinkle fish with salt and pepper. Cook fish, in batches in 1 tsp hot oil in a large nonstick skillet over medium-high heat 3 to 4 minutes per side or until fish flakes with a fork.
- Meanwhile, combine 1 Tbsp oil, mustard, and dill; drizzle over fish before serving.
Side Dish Ingredients
- ⅓ cup quinoa
- 1 cup frozen green peas
- 1 clove garlic, minced
- ⅛ tsp crushed red pepper
- 2 tsp olive oil, divided
- 1 tomato, diced
- 2 cups baby arugula
- ¼ tsp salt
Side Dish Instructions
- Cook quinoa and peas according to package directions, Meanwhile, sauté garlic and red pepper in 1 tsp hot oil in a nonstick skillet over medium-high heat 15 to 30 seconds or until fragrant.
- Stir in tomatoes; cook 1 minute or until thoroughly heated. Remove skillet from heat; stir in cooked quinoa, arugula, salt and 1 tsp oil, stirring until arugula is slightly wilted.
- Serve quinoa and peas alongside tilapia.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
230
|
210
|
440
|
| Fat (g) | 13 | 7 | 20 |
| Sat. Fat (g) | 3 | 1 | 4 |
| Protein (g) | 30 | 10 | 40 |
| Carb (g) | 1 | 33 | 34 |
| Fiber (g) | 0 | 12 | 12 |
| Sodium (mg) | 250 | 370 | 620 |
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