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🧾 Ingredients
Grain Base
- Quinoa or barley – ½ cup (dry)
(Quinoa = lower GI, gluten-free)
Roasted Vegetables
- Broccoli florets – 1 cup
- Bell peppers – 1 cup
- Zucchini – 1 cup
- Red onion – ½ cup
- Olive oil – 1 tbsp
- Salt & pepper – to taste
Seared Tilapia
- Tilapia fillets – 2 (100–120 g each)
- Olive oil – 1 tsp
- Garlic powder – ½ tsp
- Paprika – ½ tsp
- Lemon juice – 1 tbsp
- Black pepper – to taste
Herbed Yogurt Sauce
- Low-fat Greek yogurt – ½ cup
- Fresh parsley or cilantro – 2 tbsp (chopped)
- Dill or mint – 1 tbsp (optional)
- Lemon juice – 1 tbsp
- Garlic – ½ tsp (grated)
- Salt – a pinch
👩🍳 Instructions
1️⃣ Cook the Grain
- Rinse quinoa/barley well.
- Cook according to package instructions.
- Fluff and set aside.
2️⃣ Roast the Vegetables
- Preheat oven to 200°C / 400°F.
- Toss vegetables with olive oil, salt, and pepper.
- Roast for 20–25 minutes, turning once, until tender and lightly caramelized.
3️⃣ Prepare the Tilapia
- Pat fish dry and season with garlic powder, paprika, pepper, and lemon juice.
- Heat olive oil in a pan over medium heat.
- Sear tilapia 3–4 minutes per side until golden and flaky.
4️⃣ Make the Herbed Yogurt Sauce
- Mix yogurt, herbs, lemon juice, garlic, and salt.
- Chill for 10 minutes for better flavor.
5️⃣ Assemble the Bowl
- Base: quinoa or barley
- Top with roasted veggies and tilapia
- Drizzle with herbed yogurt sauce
🥄 Nutrition Highlights (Approx.)
- Protein: ~30 g
- Fiber: ~8–10 g
- Low saturated fat
- Steady blood sugar response
✅ Diabetic Tips
- Keep grain portion to ½ cup cooked
- Add avocado slices (small amount) for healthy fats
- Avoid sugary sauces or dressings
