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Roasted Veggie Grain Bowl with Seared Tilapia & Herbed Yogurt Sauce
20 min prep time
35 min cook time
4servings
How to Make Roasted Veggie Grain Bowl with Seared Tilapia & Herbed Yogurt Sauce
This balanced grain bowl features high-fiber quinoa, roasted vegetables, and heart-healthy trout for a satisfying, diabetes-friendly meal. A simple herbed yogurt sauce adds flavor without excess fat or sodium, making it a smart choice for lunch or dinner. This is a DASH (Dietary Approaches to Stop Hypertension), low-fat, and Mediterranean recipe.
20 min prep time
35 min cook time
4servings
1/2 cup quinoa, 1/2 cup arugula, 1 cup roasted veggies, 4 oz tilapia
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Step-By-Step Instructions:
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Rinse and cook the quinoa according to the package instructions. Set aside and keep warm.
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Preheat the oven to 425 degrees F. Toss the sweet potatoes, zucchini, bell pepper, and onion with olive oil and salt. Spread on a baking sheet and roast for 25–30 minutes, stirring halfway, until tender and slightly caramelized.
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Pat trout fillets dry and season with garlic powder, paprika, and black pepper. Heat a nonstick or cast iron skillet over medium heat. Sear tilapia skin-side down for 3–4 minutes, then flip and cook another 2–3 minutes, or until the flesh flakes easily.
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In a small bowl, add the Greek yogurt, lemon juice, Dijon mustard, dill, and grated garlic. Whisk until smooth and well combined.
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In each of the 4 bowls, layer the quinoa, arugula, and roasted vegetables. Top with the seared trout and drizzle with the yogurt sauce just before serving.
Nutrition facts
4 Servings
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Serving Size
1/2 cup quinoa, 1/2 cup arugula, 1 cup roasted veggies, 4 oz tilapia
- Amount per serving Calories 350
- % Daily value*
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Total Fat
6g
8%
- Saturated Fat 1g 5%
- Trans Fats 0g
- Cholesterol 60mg 20%
- Sodium 190mg 8%
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Total Carbohydrate
44g
16%
- Dietary Fiber 5g 18%
- Total Sugars 11g
- Added Sugars 0g 0%
- Protein 33g
- Potassium 1070mg 23%
Ingredients
quinoa (dry)
3/4 cup
sweet potatoes (peeled and diced)
2 cup
zucchini (sliced)
1 small
red bell pepper (sliced)
1 whole
red onion (sliced)
1 small
olive oil
1 tbsp
salt
1/8 tsp
tilapia (4 fillets [4 oz each])
16 oz
garlic powder
1/2 tsp
paprika
1/2 tsp
black pepper (or to taste)
1 tsp
arugula (baby)
2 cup
plain low-fat Greek yogurt
1/2 cup
lemon juice
1 tbsp
fresh dill (chopped)
1 tbsp
Dijon Mustard
1 tsp
garlic (small, grated)
1 clove
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