Description
This Seared Fish with Quinoa and Veggies recipe is a delicious and healthy Mediterranean-inspired main course that combines tender, perfectly seared fish fillets with fluffy quinoa and sautéed vegetables. Rich in protein, fiber, and essential nutrients, this dish is a balanced, gluten-free meal that’s quick and easy to prepare on the stovetop, making it perfect for a nutritious weeknight dinner.
Ingredients
Scale
Fish
- 2 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 or lemon pepper
Quinoa
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
Vegetables
- 1 zucchini, diced
- 1 red bell pepper, diced
- 1 cup broccoli florets
- 1 tablespoon olive oil (for veggies)
- 1/2 teaspoon garlic powder
- Pinch of salt
To Finish
- Juice of 1/2 lemon
- Fresh parsley or herbs for garnish
Instructions
- Cook Quinoa: Rinse the quinoa thoroughly under cold water to remove any bitterness. In a saucepan, combine the quinoa with 2 cups of water or vegetable broth. Bring it to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes or until all the liquid is absorbed. Once cooked, fluff the quinoa with a fork and set it aside.
- Season Fish: While the quinoa cooks, pat the fish fillets dry and season both sides evenly with salt, black pepper, and paprika or lemon pepper, ensuring a good flavor base.
- Sear Fish: Heat 1 tablespoon of olive oil in a skillet over medium-high heat. Place the fish fillets in the skillet and sear them for 3 to 4 minutes on each side until they develop a golden brown crust and are cooked through but still tender inside. Remove from heat and keep warm.
- Sauté Vegetables: In a separate pan, heat 1 tablespoon of olive oil over medium heat. Add the diced zucchini, red bell pepper, and broccoli florets. Sprinkle with garlic powder and a pinch of salt. Sauté the vegetables for 5 to 6 minutes, stirring frequently, until they become tender-crisp and flavorful.
- Plate and Serve: Arrange the cooked quinoa and sautéed vegetables on plates. Place the seared fish on top or beside the quinoa and veggies. Drizzle fresh lemon juice over the dish and garnish with chopped fresh parsley or your preferred herbs for a bright, fresh finish.
Notes
- For enhanced flavor, marinate the fish in lemon juice and herbs for 15 minutes prior to cooking.
- You can substitute seasonal vegetables based on availability or preference.
- Use pre-cooked quinoa to reduce cooking time if desired.
