Quick Recipe Version (TL;DR)
Quick Ingredients
- 4 tilapia fillets (about 5–6 oz each; total 1 1/4 to 1 1/2 lb)
- 2 tbsp olive oil, plus 1 tbsp for drizzle
- 1 lemon (zest 1 tsp + juice 2 tbsp), plus wedges for serving
- 2 tsp freshly ground black pepper
- 1 tsp kosher salt (divided)
- 2 garlic cloves, minced
- 2 tbsp chopped fresh parsley (plus more to finish)
- 1 cup dry quinoa, rinsed
- 2 cups low-sodium vegetable broth or water
- 1/2 tsp kosher salt (for quinoa)
- 1/2 English cucumber, diced (about 1 cup)
- 1 cup diced tomatoes
- 2 tbsp chopped fresh dill or mint (or a mix)
- 1 tbsp red wine vinegar (or lemon juice)
Do This
- 1. Heat oven to 400°F (205°C). Line a baking sheet with parchment.
- 2. Stir 2 tbsp olive oil, lemon zest/juice, garlic, parsley, pepper, and 1/2 tsp salt; brush over tilapia.
- 3. Bake tilapia 10–12 minutes, until flaky and 145°F (63°C) internal.
- 4. Simmer quinoa with broth and 1/2 tsp salt: 12 minutes covered, then rest 5 minutes; fluff.
- 5. Fold cucumber, tomatoes, dill/mint, vinegar, and 1 tbsp olive oil into quinoa; season to taste.
- 6. Plate quinoa pilaf, top with tilapia, finish with extra parsley and lemon wedges.
Why You’ll Love This Recipe
- Bright, fresh flavors: lemon, pepper, garlic, and herbs make the fish taste lively without heavy sauces.
- Fast and weeknight-friendly: everything is ready in about 40 minutes, with minimal hands-on work.
- Light but satisfying: fluffy quinoa pilaf plus flaky fish feels filling without being heavy.
- Great for meal prep: quinoa holds up well for lunches, and the fish reheats gently.
Grocery List
- Produce: 1 lemon, 1/2 English cucumber, tomatoes (for 1 cup diced), garlic, fresh parsley, fresh dill or mint, optional fresh flowers for the table (if you’re feeling fancy)
- Dairy: None
- Pantry: tilapia fillets, quinoa, olive oil, kosher salt, black pepper, low-sodium vegetable broth (or water), red wine vinegar
Full Ingredients
Baked Lemon-Pepper Tilapia
- 4 tilapia fillets (about 5–6 oz each; total 1 1/4 to 1 1/2 lb), patted dry
- 2 tbsp olive oil
- 1 tsp lemon zest (from 1 lemon)
- 2 tbsp fresh lemon juice (from the same lemon)
- 2 garlic cloves, finely minced
- 2 tsp freshly ground black pepper
- 1/2 tsp kosher salt
- 2 tbsp chopped fresh parsley, plus 1 tbsp more for serving
- Lemon wedges, for serving
Quinoa Pilaf with Cucumber, Tomatoes, and Herbs
- 1 cup dry quinoa, rinsed well and drained
- 2 cups low-sodium vegetable broth or water
- 1/2 tsp kosher salt
- 1/2 English cucumber, diced small (about 1 cup)
- 1 cup diced tomatoes (seeded if very juicy)
- 2 tbsp chopped fresh dill or mint (or 1 tbsp of each)
- 1 tbsp red wine vinegar (or 1 tbsp lemon juice)
- 1 tbsp olive oil (for the drizzle)
- 1/4 tsp kosher salt, plus more to taste
- Optional: extra black pepper, to taste
Step-by-Step Instructions
Step 1: Get set up (oven, pan, and ingredients)
Preheat your oven to 400°F (205°C). Line a rimmed baking sheet with parchment paper (or lightly oil it). This helps prevent sticking and makes cleanup easy.
Pat the tilapia fillets dry with paper towels. Dry fish browns a bit better and keeps the seasoning from sliding off.
Step 2: Mix the lemon-pepper herb coating
In a small bowl, stir together:
2 tbsp olive oil, 1 tsp lemon zest, 2 tbsp lemon juice, 2 minced garlic cloves, 2 tsp black pepper, 1/2 tsp kosher salt, and 2 tbsp chopped parsley.
This mixture is simple but powerful: the lemon brightens, the pepper brings gentle heat, and the garlic/parsley round it out.
Step 3: Season and bake the tilapia
Place the tilapia fillets on the prepared baking sheet. Spoon or brush the lemon-pepper mixture evenly over the tops of the fillets (use it all).
Bake at 400°F (205°C) for 10–12 minutes, depending on thickness, until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C) at the thickest part.
If you want a little extra color on top, you can broil on high for 1–2 minutes at the end, watching closely so the garlic doesn’t burn.
Step 4: Cook the quinoa until fluffy
While the fish bakes, add 1 cup rinsed quinoa, 2 cups broth (or water), and 1/2 tsp kosher salt to a medium saucepan.
Bring to a boil over medium-high heat. Once boiling, reduce to low, cover, and simmer for 12 minutes.
Remove from heat and let it sit, covered, for 5 minutes. Then fluff with a fork. This rest step helps the quinoa finish steaming and keeps it light instead of wet.
Step 5: Turn quinoa into a fresh pilaf
Transfer the fluffed quinoa to a mixing bowl (or fluff in the pot if there’s room to stir comfortably).
Add 1 cup diced cucumber, 1 cup diced tomatoes, and 2 tbsp chopped dill or mint. Drizzle in 1 tbsp olive oil and add 1 tbsp red wine vinegar (or lemon juice).
Toss gently. Season with 1/4 tsp kosher salt and add more salt and black pepper to taste. If your tomatoes are especially sweet, a tiny extra splash of vinegar can make the flavors pop.
Step 6: Plate and finish with lemon and herbs
Spoon the quinoa pilaf onto plates (about 1 cup per serving). Top each portion with a tilapia fillet.
Finish with 1 tbsp extra chopped parsley sprinkled over the fish and quinoa. Serve with lemon wedges for squeezing at the table.
Pro Tips
- Don’t overbake tilapia: It goes from tender to dry quickly. Start checking at 10 minutes, especially for thinner fillets.
- Rinse quinoa well: A thorough rinse removes natural bitterness (saponins) and makes the pilaf taste cleaner.
- Seed very juicy tomatoes: If your diced tomatoes are watery, scoop out the seeds/pulp first so the quinoa stays fluffy, not soggy.
- Use a thermometer if you can: Pull the fish right at 145°F (63°C) for the best texture.
- Herb flexibility: Dill gives a Mediterranean feel; mint makes it extra fresh. Parsley works in the pilaf too if that’s what you have.
Variations
- Spicy lemon-pepper: Add 1/4 tsp crushed red pepper flakes to the tilapia oil mixture.
- Mediterranean add-ins: Fold 1/3 cup crumbled feta and 1/4 cup sliced Kalamata olives into the quinoa (skip if you want dairy-free).
- Swap the fish: This method works well with cod or haddock; bake at the same temperature and cook until 145°F (63°C).
Storage & Make-Ahead
Store leftover tilapia and quinoa pilaf in separate airtight containers in the refrigerator for up to 3 days. For best texture, reheat the fish gently in a 300°F (150°C) oven for 8–10 minutes (or microwave at 50% power in short bursts). The quinoa pilaf is also great cold; if it dries slightly, refresh with 1–2 tsp olive oil and a squeeze of lemon.
Make-ahead option: cook the quinoa up to 2 days ahead and keep it chilled. Dice the cucumber and tomatoes the day you plan to serve for the freshest crunch.
Nutrition (per serving)
Approximate (varies by brand and fillet size): 420 calories, 35 g protein, 40 g carbs, 14 g fat, 5 g fiber, 620 mg sodium.
