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
Scale
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
