Tilapia With Lemon and Capers Over Quinoa Edamame and Sweet Potatos

This was a phenomenal dish I made for Friday night dinner.  It was so quick and easy to make.  I used frozen tilapia fillets, but any nice white fish would work.  The capers add a nice saltiness to the lemon butter, but if you do not like capers, they can be omitted.

I have mentioned quinoa in a previous post, and it's versatile uses.  It is common to locate in a grocer's organic bulk foods section, and I have recently noticed that wholesale stores now sell it.  Here, it is used as a pilaf, but any whole grain or brown rice would work well.  Edamame is also easy to find in the frozen vegetable section of your local grocer, in the shell, or just the beans.  It is a nice accompaniment to the quinoa, or used just as a quick, healthy side dish on its own.

Tilapia With Lemon and Capers
Serves 6

6 frozen tilapia fillets, thawed

juice and zest of 1 lemon

4 T butter

3 sprigs fresh thyme

lemon pepper seasoning

1 jar capers, drained

In a large skillet over medium-high heat, melt the butter.  Add the lemon juice and zest.  Sprinkle the fillets with lemon pepper seasoning and position in the skillet with the butter lemon sauce. Sprinkle the fish with thyme and capers and cook for 5-8 minutes, depending on the thickness of the fillets.  To check for doneness, cut into the fish with a fork.  If it flakes, the fish is cooked. 

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	135.5
Protein (g)	4.7
Fat (g)	9.5
Carbohydrate (g)	8.3
Sugar (g)	1
Fibre (g)	0.8

Quinoa Salad With Edamame

Serves 6

1 c dried quinoa

2 c water

2 c frozen edamame, removed from shell

In a saucepan, combine the quinoa and water over high heat.  Once it comes to a boil, add the edamame and cover with a lid and simmer for 15 minutes, until the quinoa has absorbed all the water.

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	257
Fat (g)	8.1
Protein (g)	16
Carbohydrate (g)	32.9
Sugar (g)	0
Fibre (g)	6.1

Baked Sweet Potato

Serves 6

6 small sweet potatoes

2 tsp cinnamon

1/4 c butter or margarine

Heat oven to 400 F.  Poke holes with a fork or knife into each sweet potato and wrap in tinfoil.  Cook for 45 min, or until soft.  Remove the flesh from the skin and place in a large bowl.  Mash with a fork.  Add cinnamon and butter.

Nutrients per Serving (per one serving of recipe)

Calories (kcal)	240.3
Fat (g)	8.3
Protein (g)	2.3
Carbohydrate (g)	40.3
Sugar (g)	0.7
Fibre (g)	6