Description
A delightful and nutritious recipe for Seared Fish with Quinoa and Veggies. This Mediterranean-inspired dish features perfectly seared fish fillets served on a bed of fluffy quinoa mixed with sautéed vegetables, all seasoned to perfection.
Ingredients
Scale
Fish:
- 4 fish fillets (such as cod, halibut, or salmon)
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon paprika
Quinoa:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 tablespoon olive oil (for quinoa)
Veggies:
- 1 zucchini, diced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 cloves garlic, minced
- juice of 1 lemon
- 2 tablespoons chopped fresh parsley
Instructions
- Prepare Quinoa: In a medium saucepan, combine quinoa and water or broth. Simmer for 15 minutes, then fluff with a fork.
- Sauté Veggies: In a skillet, sauté zucchini, bell pepper, tomatoes, onion, and garlic until tender. Mix with quinoa, lemon juice, and parsley. Season to taste.
- Cook Fish: Season fish fillets and sear in olive oil for 3–4 minutes per side until golden brown and cooked through. Serve on quinoa and veggies.
Notes
- Enhance with lemon herb vinaigrette or herbed yogurt sauce.
- Works well with firm white fish or salmon.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 fillet with quinoa
- Calories: 390
- Sugar: 4g
- Sodium: 370mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 34g
- Cholesterol: 70mg
