This Smoky Tomato Quinoa with Tilapia is my go-to when I want something healthy, hearty, and a little bit special—but not complicated. It has the comfort of a grain bowl, the protein from tilapia, and a nice pop of herbs to finish. It’s the kind of one-pan meal that makes you pause and go, “wait, this is really good.”
It’s a fantastic way to use summer tomatoes, whether you’re meal prepping or serving it hot from the pan, this one checks all the boxes.
Why you should make this quinoa bowl
- Deep flavors build quickly: The smoky tomato base infuses the quinoa with so much depth, with toasted fennel seeds, chilies and garlic rounding out the whole dish.
- One-pot base: I love a one pan meal, and this all come together in a high-sided sauté pan with a tightly fitted lid.
- High in protein: With tilapia and quinoa, this meal is nourishing and filling, I call it “hearty but not heavy.”
- Customizable: Sub in tofu, any white fish, or chickpeas. Use any grain you’d like, and top with whatever herbs call to you. It’s adjustable!
Ingredients you need for this Smoky Tomato Quinoa with Tilapia
This recipe is light on ingredients, but all the ingredients play a key role in making the dish come together. Here is what you’ll need:
- 1 cup uncooked quinoa, any color
- 3 pints tomatoes, globe or cherry, or a mix of both!
- 1/2 cup extra-virgin olive oil
- 2 teaspoons fennel seeds
- Diamond Crystal kosher salt
- Freshly ground black pepper
- 2 teaspoons white miso
- 4 garlic cloves
- 2 tablespoons Calabrian chili paste, or 3 chopped Calabrian chilies
- 1 teaspoon liquid smoke
- 1/2 cup fresh basil, plus extra basil and mint for garnish
- 1 1/2 pounds tilapia, typically 2-3 fillets
Step 1 – Cook the quinoa and prep your tomatoes
This recipe uses cooked quinoa in the last steps, but I like to get it started so that it’s ready all at the same time. Cook your quinoa according to package instructions, then let it sit to the side.
Tip: I also love using a rice cooker for this.
The tomatoes are the only real “prep,” and that just means cutting them into bite-sized pieces. Then you’re ready to cook!
Step 2: Toast the fennel seeds and break down the tomatoes
I love the flavor of toasted fennel and tomatoes, so I start cooking by first sizzling fennel seeds in oil to get them all aromatic.
Tomatoes take a decent amount of time to break down, so they go into the recipe next to start their cooking process. Season with salt and pepper as needed, of course.
Step 3 – Add aromatics and reduce
This Smoky Tomato Quinoa is SMOKY because of the aromatics, they are all deeply flavorful additions.
Stir miso, garlic, chili paste and liquid smoke (yes! It’s so good here!) into the tomatoes. Let them build in flavor by simmering them together until the mixture has reduced by about a quarter. It’s in that simmer time where all the flavor builds.
Step 4 – Add the quinoa and tilapia and steam
If you are doing this on the stove, you’ll need a lid, but once the tomatoes are all thick and fragrant, stir in the cooked quinoa so that it soaks up all that flavor.
From there, season the tilapia on both sides, then nestle the uncooked tilapia on top of the quinoa, cover with a lid (or the grill top, if you’re grilling like me!) and let the tilapia steam on top for 6-8 minutes or until cooked through.
Garnish with herbs and you’re dinner is done!
Storage & Reheating
This recipe stores beautifully. I love making it for meal-prep, especially because the servings are hearty and satisfying while still being pretty good for you!
- Fridge: Store in an airtight container for up to 4-5 days.
- Reheat: My preferred reheating method is the microwave, where it only needs a few minutes. If you only have a stove top, place it in with the tilapia on top, add a splash of water and gently reheat over low heat, stirring occasionally.
Looking for similar recipes?
Here are a few other steam-your-fish-on-top recipes that are blog favorites!
Coconut Breaded Cod with Cilantro Rice
Breaded Halibut over Sungold Tomatoes
And that’s it for this Smoky Tomato Quinoa with Tilapia recipe!
If you make it, please tag me on Pinterest or Instagram so I can see! It’s my favorite thing to scroll through stories and see what you all are making.
And of course feel free to leave any questions, comments or reviews! This is the best place to reach me, and I’d love to hear from you <3
Equipment
Ingredients
- 1 cup uncooked quinoa
- 3 pints tomatoes, globe or cherry, or a mix of both
- 1/2 cup extra-virgin olive oil
- 2 teaspoons fennel seed
- Diamond Crystal kosher salt
- Freshly ground black pepper
- 2 teaspoons white miso
- 4 garlic cloves
- 2 tablespoons Calabrian chili paste or 3 chopped Calabrian chilies
- 1 teaspoon liquid smoke
- 1/2 cup fresh basil
- 1 1/2 pounds tilapia, typically 2-3 fillets
- Fresh mint and basil, for garnish
Instructions
- Cook 1 cup of quinoa according to package instructions, then set aside.
- Wash and dice 3 pints of tomatoes, set aside.
- In a large high-sided sauté pan with a fitted lid, pour in 1/2 cup of olive oil. Place the pan over medium heat.
- Let the oil heat up for a few minutes, then add 2 teaspoons fennel seeds. Stir for 30-60 seconds or until it becomes fragrant.
- Add in the tomatoes and stir. Season with 1/2 teaspoon of salt and a generous few cracks of black pepper. Cook for 7-8 minutes to let the tomatoes break down and get all saucy.
- To the sauce add 2 teaspoons of white miso, grate in 4 garlic cloves, and add 2 tablespoons of Calabrian chili paste. Stir to evenly combine.
- Pour in 1 teaspoon of liquid smoke and mix. Let cook for 3-4 minutes or until the garlic is no longer raw, then taste and season with salt as preferred. Let this simmer for another 8-10 minutes or until reduced by about a quarter.
- Tear in 1/2 cup of basil into the sauce. Mix and then add the quinoa and mix again.
- Season both sides of the tilapia with salt and pepper. Nestle the tilapia on top of the tomato quinoa. Cover the sauté pan with a lid, then keeping it over medium heat, steam the tilapia for 6-8 minutes or until opaque all the way through and flaky.
- Turn off the heat, garnish the pan with additional basil and mint leaves, and serve warm!
Comments
Really easy and minimal chopping. Didn’t have calabrian Chile paste, so just subbed adobo sauce and chopped chipotle chilies. Delicious!
So so glad you liked it!!
I’m on the DASH diet plan, but feel this could easily be worked with. But is it really 1/2 cup of oil?
My family absolutely loved the recipe! it was perfectly balanced while being light and filling
Absolutely amazing meal! Had a little panic when I realized I did not have quinoa in the pantry like I thought I did, but I swapped it for polenta and it was amazing! We also did halibut. Paired the dish with a crisp Chardonnay. Will definitely be making this again!
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