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
Scale
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
