Smoky Tomato Quinoa with Tilapia

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!

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