Description
A quick and healthy recipe featuring seared white fish fillets served over fluffy quinoa and vibrant sautéed vegetables. This dish balances lean protein with nutritious grains and fresh veggies, seasoned with simple spices and garnished with lemon and parsley for a refreshing finish.
Ingredients
Scale
Fish
- 2 white fish fillets (such as cod, tilapia, or halibut)
- 1 tbsp olive oil
- Salt and black pepper, to taste
- 1/2 tsp paprika
- 1/2 tsp garlic powder
Quinoa
- 1 cup quinoa, rinsed
- 2 cups water or broth
- 1 tbsp butter or olive oil (for quinoa)
Vegetables
- 1 zucchini, diced
- 1 bell pepper, chopped
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 2 cloves garlic, minced
- 1 tbsp olive oil (for veggies)
Garnish
- Fresh lemon wedges
- Fresh parsley
Instructions
- Cook Quinoa: Rinse quinoa thoroughly and combine it with 2 cups of water or broth in a saucepan. Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for 15 minutes. Once cooked, remove from heat and fluff the quinoa with a fork. Stir in 1 tablespoon of butter or olive oil for added richness.
- Season Fish: Pat the fish fillets dry and season both sides evenly with salt, black pepper, paprika, and garlic powder to build a flavorful crust when cooking.
- Sear Fish: Heat 1 tablespoon of olive oil in a skillet over medium-high heat until shimmering. Carefully place the seasoned fish fillets into the hot skillet and sear for 3 to 4 minutes on each side, or until the fish turns golden brown and is cooked through. Remove the fish from the skillet and set aside to keep warm.
- Sauté Vegetables: In the same skillet, add another tablespoon of olive oil. Sauté the thinly sliced red onion and minced garlic for about 1 minute until fragrant. Add the diced zucchini, chopped bell pepper, and halved cherry tomatoes. Cook for 5 to 7 minutes, stirring occasionally, until the vegetables are tender but still retain their vibrant colors.
- Assemble and Serve: On each plate, place a serving of fluffy quinoa, top with the sautéed vegetables, and gently lay a seared fish fillet over the veggies. Garnish with fresh parsley and lemon wedges to add brightness and a fresh finish to the dish.
Notes
- Use vegetable or chicken broth for cooking quinoa to add extra flavor.
- You can substitute fish types according to availability or preference.
- For a dairy-free option, use olive oil instead of butter in the quinoa.
- Make sure to not overcook the fish to keep it moist and tender.
- The sautéed veggies can be customized with your favorites or seasonal produce.
