Tilapia with Panko crust, broccoli and carrot quinoa & string beans!
1 Filet of Tilapia
1/2 cup skim milk/lactaid milk
1/2 cup Panko breadcrumbs
Handful of string beans
3 Garlic Cloves (diced or pressed)
Extra Virgin Olive Oil (to drizzle)
1 Cup of Quinoa
2 Cups of Water
1 Carrot ( peeled, washed and diced)
1 head of broccoli
1/4 cup Kikkoman Triple Ginger Teriyaki Sauce
1/4 cup Peanuts
Dip filet of tilapia into milk and then coat with panko, grill or bake to liking ( typically a 5 minute grill)
Cook quinoa on stove top- boil 2 cups of water for every 1 cup of quinoa, fluff after boil and let simmer, add raw carrots, broccoli and peanuts and combine. Add 2/3 of the teriyaki sauce to the quinoa and stir. Serve hot or cold/warm.
Steam String beans stove top or in microwave, combine with garlic and toss with Extra Virgin Olive Oil until coated. You can add sea salt and pepper if you want, I do not!