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 tilapia 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.
Step-By-Step Instructions:
Rinse and cook the quinoa according to the package instructions. Set aside and keep warm.
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.
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.
In a small bowl, add the Greek yogurt, lemon juice, Dijon mustard, dill, and grated garlic. Whisk until smooth and well combined.
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.
