If you’re looking for a meal that manages to be both healthy and full of lively color, Seared Fish with Quinoa and Veggies is truly your answer. This dish brings together perfectly golden fish fillets, nutty quinoa, and a medley of vibrant sautéed veggies, all finished with a lift of lemon and herbs. The best part? It’s speedy, satisfying, and makes any weeknight feel special—plus, it’s naturally gluten-free. With flavors that are bright, fresh, and downright craveable, Seared Fish with Quinoa and Veggies is sure to become a regular on your kitchen table.
Ingredients You’ll Need
Each ingredient in Seared Fish with Quinoa and Veggies plays a unique part, bringing a splash of color, a layer of flavor, or a boost of nutrition to your plate. The best part is how uncomplicated the shopping list is; you’ll find these favorites at any grocery store, and the final dish tastes gourmet!
- White fish fillets: Cod, halibut, or tilapia work beautifully for delicate, flaky results—feel free to use what’s freshest!
- Salt and pepper: The classics, here to bring out all the good flavors in your fish and veggies.
- Olive oil: Adds richness and helps everything cook up golden and delicious.
- Quinoa: This gluten-free whole grain has the perfect nutty bite and soaks up all those savory ingredients.
- Low-sodium vegetable broth or water: Cooking quinoa in broth gives it an extra layer of flavor—water works too, in a pinch.
- Lemon juice: Brightens up the fish and veggies, tying every bite together with a bit of zip.
- Garlic powder: A touch of savory warmth to season your fish—no need for fresh cloves on rushed weeknights!
- Zucchini: Slices add tender texture and a mild, garden-fresh taste.
- Red bell pepper: Sliced for sweetness and bold color.
- Cherry tomatoes: Bursting with juice and just a hint of tartness—they help keep the whole dish lively.
- Red onion: Adds a little crunch and a pop of tangy flavor.
- Balsamic vinegar: Just a splash, for depth and subtle sweetness in your veggies.
- Dried Italian herbs: A shortcut for an herbaceous layer—think oregano, basil, and thyme.
- Fresh parsley: Totally optional, but it makes the final dish look so inviting and fresh.
How to Make Seared Fish with Quinoa and Veggies
Step 1: Season the Fish
Start by patting your fish fillets dry with a paper towel for that perfect sear. Sprinkle both sides with salt, pepper, and garlic powder. This is what starts building flavor right from the get-go, and it keeps your fillets wonderfully savory all the way through.
Step 2: Sear the Fish Fillets
Heat one tablespoon of olive oil in a large skillet over medium-high heat until shimmering. Gently lay your seasoned fish fillets in the pan, being careful not to crowd them. Sear each side for 3 to 4 minutes—you want the outside to turn golden and just crisp, while the middle stays juicy and flaky. Take a moment to appreciate that sizzle, then remove the fillets and set them aside on a plate.
Step 3: Cook the Quinoa
As your kitchen fills with lovely aromas, bring the quinoa and low-sodium vegetable broth or water to a boil in a medium saucepan. Once boiling, dial down the heat, cover, and let it simmer for about 15 minutes. You’ll know it’s ready when the grains are fluffy and the liquid has disappeared. Fluff it up with a fork, and stir in the fresh lemon juice for a bright, tangy finish.
Step 4: Sauté the Colorful Veggies
While the quinoa cooks, heat up the second tablespoon of olive oil in your skillet over medium heat. Toss in the sliced zucchini, red bell pepper, cherry tomatoes, and red onion. Sauté for 7 to 8 minutes, stirring gently, until the veggies are tender yet still vibrant. Just before finishing, sprinkle in the Italian herbs and a whisper of salt and pepper, then add the balsamic vinegar for that sweet-tangy pop.
Step 5: Assemble and Serve
Now for the fun part: assembling your Seared Fish with Quinoa and Veggies! Grab four plates, divide the fluffy quinoa among them, and top each with a generous heap of the sautéed vegetables. Nestle a fillet of the golden seared fish on top, and if you’re feeling fancy, finish with a sprinkle of fresh parsley. Dinner is served—and it’s as stunning as it is tasty.
How to Serve Seared Fish with Quinoa and Veggies
Garnishes
A sprinkle of fresh parsley really makes your Seared Fish with Quinoa and Veggies pop, both in color and in flavor. A wedge of lemon on the side is great for anyone who loves a little extra brightness, and you can even add a dusting of more Italian herbs if you’re feeling creative.
Side Dishes
This meal is a star on its own, but if you want to round out the table, consider adding a crisp green salad or a light, garlicky steamed broccoli. Even a dollop of tzatziki or a slice of crusty gluten-free bread is a wonderful addition.
Creative Ways to Present
You can serve Seared Fish with Quinoa and Veggies family-style, right out of the skillet, or plate everything individually for a restaurant feel. Try using wide, shallow bowls, or shape the quinoa in a small ramekin for a fun, café-inspired look. Garnishing with eatable flowers or microgreens upgrades your presentation for special occasions.
Make Ahead and Storage
Storing Leftovers
If you have any leftovers of Seared Fish with Quinoa and Veggies, store each component in separate airtight containers in the fridge. This keeps the fish crisp, the veggies fresh, and the quinoa fluffy. Everything will stay tasty for up to 2 days.
Freezing
You can freeze the cooked fish and sautéed veggies in a well-sealed container for up to one month; quinoa also freezes well separately. Thaw in the refrigerator overnight for the best texture, making it easy to enjoy Seared Fish with Quinoa and Veggies on even your busiest days.
Reheating
To reheat, gently warm the fish and veggies in a skillet over medium heat with a splash of water or broth, just until everything is heated through. The quinoa can be fluffed in the microwave or in a saucepan. Avoid overcooking to keep the fish tender and flavorful.
FAQs
Can I use a different type Main Course
Absolutely! While white fish like cod, halibut, or tilapia are gentle and flaky, salmon or even shrimp would taste wonderful and add their own character to the dish. Just keep an eye on cooking times since thicker fillets may need a minute or two longer.
What’s the best way to make the quinoa extra fluffy?
For fluffy quinoa, rinse it thoroughly before cooking (to wash off the natural coating called saponin), and avoid stirring it too much as it cooks. Once the liquid is absorbed, let it sit off the heat for 5 minutes before fluffing with a fork and adding your lemon juice.
Is Seared Fish with Quinoa and Veggies suitable for meal prep?
It’s a fantastic meal prep option! Consider keeping the fish, veggies, and quinoa separate until serving, so you can quickly assemble a fresh-tasting bowl any day of the week.
Can I add other vegetables to this recipe?
Definitely! Seared Fish with Quinoa and Veggies is super versatile—feel free to toss in asparagus, spinach, or snap peas for extra greenery, or roasted carrots for more sweetness. Use whatever’s in season or in your fridge.
Does this dish work for special diets?
Yes, it’s naturally gluten-free, loaded with lean protein and veggies, and can be made dairy-free without any changes. It’s a complete meal that works for just about every healthy eating goal.
Final Thoughts
I can’t recommend Seared Fish with Quinoa and Veggies enough—it’s quick, vibrant, and brings a little everyday luxury to your kitchen. Give it a try the next time you want a nourishing meal that looks as good as it tastes. You’re going to love every colorful, flavor-packed bite!
Print
Seared Fish with Quinoa and Veggies Recipe
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: American
- Diet: Non-Vegetarian
Description
A delicious and healthy recipe for Seared Fish with Quinoa and Veggies, perfect for a nutritious dinner option. Tender white fish fillets are seared to perfection and served over fluffy quinoa with a medley of sautéed vegetables.
Ingredients
White Fish:
4 white fish fillets (such as cod, halibut, or tilapia), salt and pepper to taste, 2 tablespoons olive oil
Quinoa:
1 cup quinoa (rinsed), 2 cups low-sodium vegetable broth or water, 1 tablespoon lemon juice, 1 teaspoon garlic powder
Sautéed Veggies:
1 zucchini (sliced), 1 red bell pepper (sliced), 1 cup cherry tomatoes (halved), 1/2 red onion (sliced), 1 tablespoon balsamic vinegar, 1 teaspoon dried Italian herbs, fresh parsley for garnish (optional)
Instructions
- Prepare Fish: Season fish fillets with salt, pepper, and garlic powder. Sear in olive oil until golden and cooked through.
- Cook Quinoa: Boil quinoa with broth until fluffy.
- Sauté Veggies: Cook zucchini, bell pepper, tomatoes, and onion with herbs and vinegar.
- Assemble: Fluff quinoa, stir in lemon juice. Serve quinoa, veggies, and fish fillets together. Garnish with parsley.
Notes
- You can substitute the fish with salmon or shrimp.
- For extra flavor, marinate the fish in lemon juice and herbs for 15 minutes before searing.
Nutrition
- Serving Size: 1 plate
- Calories: 390
- Sugar: 5g
- Sodium: 280mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 5g
- Protein: 32g
- Cholesterol: 55mg
