There’s something really magical about the way fresh flavors mingle in Seared Fish with Quinoa and Veggies. This dish is a wholesome, Mediterranean-inspired dream dinner that comes together in under an hour, showing off tender white fish fillets atop a bed of fluffy quinoa studded with vibrant vegetables. It’s healthful, filling, and layered with bright lemon and herby notes. Whether you’re seeking a light weeknight meal or something impressive yet unfussy for friends, you’ll never tire of this go-to favorite.
Ingredients You’ll Need
You won’t need a grocery haul to make Seared Fish with Quinoa and Veggies. Every ingredient is intentional, adding its flavor, pop of color, or satisfying texture to craft a dish that is far more than the sum of its parts.
- 4 white fish fillets: Cod, halibut, or any firm white fish brings delicate flavor and flaky texture—choose the freshest you can find.
- 2 tablespoons olive oil: This forms the base for perfectly seared fish and adds richness throughout.
- 1 teaspoon lemon zest: Lemon zest wakes up every bite with irresistible brightness.
- 1 tablespoon lemon juice: Lively and tangy, this balances the flavors and keeps everything tasting fresh.
- Salt and black pepper: Essential for bringing out the best in both fish and veggies—don’t skip!
- 1 cup quinoa (rinsed): Fluffy, protein-packed, and a wonderful canvas for veggies and fish alike.
- 2 cups low-sodium vegetable broth or water: Cooking quinoa in broth amps up flavor in a subtle way.
- 1 tablespoon olive oil (for quinoa): Adds a hint of richness to the base.
- 1 cup cherry tomatoes (halved): Juicy and sweet, these burst with flavor after a quick sauté.
- 1 cup zucchini (diced): Zucchini adds gentle texture and soaks up all those lovely seasonings.
- 1 cup red bell pepper (diced): For color, crunch, and a sweet undertone.
- 1 cup baby spinach: Tender and quick to wilt for a lush green pop.
- 1 clove garlic (minced): Garlic brings its signature aromatic boost—just a touch goes a long way.
- ½ teaspoon dried oregano: This gives a distinctly Mediterranean vibe, tying every element together.
- Fresh parsley or basil for garnish (optional): For that final flourish of garden-fresh flavor.
How to Make Seared Fish with Quinoa and Veggies
Step 1: Cook the Fluffy Quinoa
Start by bringing your low-sodium vegetable broth or water to a boil in a saucepan—it’s already smelling cozy! Stir in the rinsed quinoa, reduce the heat to low, cover, and let it simmer gently for about 15 minutes, or until all the liquid is absorbed. Fluff it up with a fork off the heat. This little pot creates the perfect base for all the bright veggies and seared fish.
Step 2: Sauté the Colorful Veggies
While the quinoa plumps up, heat 1 tablespoon of olive oil in a skillet over medium heat. Add the cherry tomatoes, zucchini, red bell pepper, and garlic. Let them sauté for 5-6 minutes until everything turns tender and sweetly aromatic. Then stir in baby spinach and dried oregano, cooking for another minute or two just until the spinach is wilted and the whole pan looks irresistibly vibrant. Salt and pepper bring it all together!
Step 3: Mix Veggies Into Quinoa
Once the veggies are soft and glistening, scoop them into the cooked quinoa and gently fold them together. This tip ensures every spoonful carries a little of everything—juicy tomato, savory zucchini, pops of red pepper, and greens. It’s a beautiful jumble of flavor and texture.
Step 4: Season the Fish Fillets
Now pat the fish fillets dry with a paper towel—this helps the sear stick. Season both sides generously with salt, black pepper, lemon zest, and lemon juice. These simple touches amp up the taste of the fish and make for an extra aromatic crust once it hits the pan.
Step 5: Sear the Fish to Golden Perfection
Heat 2 tablespoons of olive oil in a non-stick skillet over medium-high heat. Once the oil’s shimmering, add the fillets. Let them sear for 3-4 minutes per side, undisturbed, until golden and just cooked through. The magic here is letting each piece develop those irresistible crispy edges while staying tender within.
Step 6: Assemble and Serve
Spoon the quinoa and veggie mixture onto plates, then nestle a fillet of your golden seared fish right on top. If you’re feeling fancy, a sprinkle of fresh parsley or basil, or even a small drizzle of lemon juice, takes it all up a notch. That’s Seared Fish with Quinoa and Veggies, ready to wow your table!
How to Serve Seared Fish with Quinoa and Veggies
Garnishes
A few thoughtful garnishes do wonders for this meal. Reach for chopped fresh parsley or basil for brightness, an extra swirl of lemon zest for zing, or try a dollop of tangy Greek yogurt or a drizzle of balsamic glaze over the top. Not only do these add flavor, but they also make your plate look as special as it tastes.
Side Dishes
Seared Fish with Quinoa and Veggies is a meal all on its own, but if you’d like, pair it with a crisp green salad, a refreshing cucumber and dill yogurt dip, or even some grilled asparagus to keep the Mediterranean theme going. Crusty bread on the side is always welcome to soak up any juices, too.
Creative Ways to Present
For a breezy weeknight, serve right from the pan into generous shallow bowls. Hosting friends? Layer the quinoa and veggies onto a large platter, arrange the seared fish fillets on top, and scatter with more herbs for a shareable centerpiece. Little touches, like lemon wedges on the side or individual ramekins of sauce, add a restaurant flourish.
Make Ahead and Storage
Storing Leftovers
Pack any leftover Seared Fish with Quinoa and Veggies into an airtight container and refrigerate promptly. The delicate fish and hearty quinoa both keep well for up to 2 days. Store the fish and quinoa-veggie mixture separately if possible, to maintain each component’s best texture.
Freezing
While the veggies and quinoa freeze nicely (up to 2 months in a well-sealed container), freshly seared fish is best enjoyed right away. If you must freeze the fish, wrap fillets tightly and thaw slowly in the fridge for best results, but be aware the texture may change a little.
Reheating
For a quick reheat, microwave the quinoa and veggies until warmed through. The fish is best gently reheated in a covered skillet over low heat with a splash of water or broth, just until hot—this helps retain moisture and prevents dryness.
FAQs
Can I use frozen fish fillets for Seared Fish with Quinoa and Veggies?
Absolutely! Just be sure to thaw them completely and pat dry before seasoning for the best sear. Frozen fillets are a great kitchen staple and perfect for making a fresh-tasting meal any time.
What are the best fish choices for this recipe?
Firm, mild white fish like cod, halibut, tilapia, or snapper work wonderfully in Seared Fish with Quinoa and Veggies. They hold their shape well, sear beautifully, and soak up all the zesty flavors.
Can I substitute other grains if I don’t have quinoa?
Definitely—farro, couscous, or bulgur are delicious swaps and work well with the veggie mixture. Adjust cooking times and liquid accordingly though, as each grain behaves a little differently.
What vegetables can I add for extra variety?
Get creative! Try adding sautéed mushrooms, broccoli florets, or artichoke hearts. This dish is endlessly adaptable, and switching up the veggies is a fun way to keep it exciting meal after meal.
Is Seared Fish with Quinoa and Veggies good for meal prep?
Yes! The quinoa and veggie base holds up well for a few days, and you can quickly sear fresh fish when ready to eat. It’s an ideal option for prepping healthy dinners or lunches in advance.
Final Thoughts
If you’re on the hunt for a dinner that’s as nourishing as it is impressive, Seared Fish with Quinoa and Veggies is a keeper. Every forkful feels like a celebration of texture, color, and bright Mediterranean flavor. Give it a try—you might just discover your new favorite weeknight staple!
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Seared Fish with Quinoa and Veggies Recipe
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Non-Vegetarian
Description
This Seared Fish with Quinoa and Veggies recipe is a healthy and flavorful dish that combines tender white fish fillets with fluffy quinoa and a medley of vibrant vegetables. Perfect for a nutritious weeknight dinner!
Ingredients
For the Fish:
- 4 white fish fillets (such as cod or halibut, about 6 oz each)
- 2 tablespoons olive oil
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- Salt and black pepper to taste
For the Quinoa and Veggies:
- 1 cup quinoa (rinsed)
- 2 cups low-sodium vegetable broth or water
- 1 tablespoon olive oil (for quinoa)
- 1 cup cherry tomatoes (halved)
- 1 cup zucchini (diced)
- 1 cup red bell pepper (diced)
- 1 cup baby spinach
- 1 clove garlic (minced)
- ½ teaspoon dried oregano
- Fresh parsley or basil for garnish (optional)
Instructions
- Cook the Quinoa: Bring the vegetable broth or water to a boil in a saucepan. Add the rinsed quinoa, cover, and simmer for 15 minutes. Fluff with a fork.
- Prepare Veggies: Sauté cherry tomatoes, zucchini, red bell pepper, and garlic in olive oil until tender. Add spinach and oregano, cook until wilted.
- Cook the Fish: Season fish with salt, pepper, lemon zest, and juice. Sear in olive oil until cooked through.
- Assemble: Serve fish over quinoa and veggies. Garnish with herbs.
Notes
- Experiment with different types of white fish for variety.
- Enhance flavors with balsamic glaze or yogurt sauce.
- Add feta or nuts for extra protein.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fish fillet with 1 cup quinoa and veggies
- Calories: 410
- Sugar: 4g
- Sodium: 300mg
- Fat: 16g
- Saturated Fat: 2g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 38g
- Cholesterol: 60mg
