Pan Seared Tilapia and Quinoa with Asian Greens, Leeks, and Shiitake Mushrooms

Another heart and brain-healthy meal!

A guest post by Elizabeth Thomas

This year, though my participation in Nurture’s Grow Your Own Food program, I am very fortunate to have recently harvested enormous crops of Asian greens, also known as Mizuna and Red Asian Mustard Greens.

At first, I used them as you would in a salad, with red peppers and a peanut dressing.  I thought they were delicious, but then I read up on these mysterious greens and learned that they are most often cooked in a stir fry or as a warm, wilted salad.  The greens cooked up very nicely and I love the way the quinoa absorbs all of the rich flavors from the mushrooms and soy sauce, brown sugar, stock, and red pepper flakes added to the mix.  Really, the best part is knowing that a portion of our dinner came from a local organic garden!



– 4 Tilapia Filets
– 1 teaspoon chili powder
– 1 teaspoon coriander
– 1 teaspoon garlic powder
– salt and pepper
– 1 tablespoon olive oil
– 1/4 cup low sodium soy sauce (make sure to use the gluten-free version if you are following a gluten-free diet)
– 1 teaspoon lime zest
– Juice of 1 lime
– 1 tablespoon thinly sliced fresh basil

In a small bowl, combine chili pepper, coriander, garlic powder, salt, and pepper.  Rub the mixture on all four Tilapia filets.  Heat olive oil in a nonstick skillet on medium-high heat.  Cook filets in the pan for 3-4 minutes per side or until fish flakes easily.  In another small bowl, combine soy sauce, lime zest and juice, and basil.  Pour over cooked fish or serve on the side as a dipping sauce.



– 2 tablespoons olive oil
– 1-2 leeks, whites and light green parts sliced thinly lengthways
– 1 cup thinly sliced shiitake mushrooms, stems removed
– 2 cloves garlic, chopped
– 3 cups Asian greens, roughly chopped
– 1/4 cup low sodium soy sauce  (make sure to use the gluten-free version if you are following a gluten-free diet)
– 3 tablespoons brown sugar
– 1/2 – 1 cup chicken stock
– 1 teaspoon crushed red pepper
– 1 teaspoon sesame oil
– salt and pepper
– 1-2 cups cooked quinoa*

Rinse sliced leeks in a bowl with cold water to remove any dirt from inside.  Pat dry with a towel and add to olive oil heated in a large pan on medium heat.  Add sliced mushrooms and saute for 5 minutes, or until the leeks begin to look slightly translucent.  Add garlic and greens and saute for 1 minute.  Add soy sauce, brown sugar, stock, red pepper, sesame oil, and salt and pepper.  Cook covered for 3-5 minutes.  Add cooked quinoa and stir to combine.  Check for flavor and add more soy sauce, brown sugar, red pepper, or salt and pepper if desired.

*Prepare the quinoa in a rice cooker for the easiest method.  The process is the same as for cooking rice (1 part grains to 2 parts water).

Want to learn how “Food Feelings” affect your health and how to eat for optimal energy and well-being? Please check out this FREE Make Nutrition Fun Course on teachable!

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