Description
This Seared Fish with Quinoa and Veggies recipe offers a flavorful, healthy, and balanced meal featuring tender white fish fillets seasoned with aromatic spices, served atop fluffy quinoa and vibrant sautéed vegetables. Perfect for a quick weeknight dinner or a nutritious lunch, this dish combines protein, whole grains, and fresh produce in a simple yet satisfying way.
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 to a boil, then reduce heat to low, cover, and let it simmer for 15 minutes. Remove from heat and fluff the quinoa with a fork. Stir in butter or olive oil to add richness and flavor.
- Season Fish: Season both sides of the fish fillets evenly with salt, black pepper, paprika, and garlic powder, ensuring the flavors penetrate the fish.
- Sear Fish: Heat 1 tablespoon of olive oil in a skillet over medium-high heat. Once hot, add the seasoned fish fillets and sear for 3 to 4 minutes on each side until the exterior is golden brown and the fish is cooked through. Remove from skillet and set aside to rest.
- 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. Then add the diced zucchini, chopped bell pepper, and halved cherry tomatoes. Cook for 5 to 7 minutes, stirring occasionally, until vegetables are tender but retain their vibrant color.
- Plate and Garnish: Spoon cooked quinoa onto serving plates, top with the sautéed vegetables, and place a seared fish fillet on top. Garnish with fresh parsley and lemon wedges to add brightness and freshness to the dish.
Notes
- Use water or broth for cooking quinoa depending on flavor preference; broth adds extra depth.
- Ensure fish is dry before seasoning to help achieve a better sear.
- Do not overcrowd vegetables in the pan to allow even cooking.
- Adjust seasoning and spice levels according to taste.
- This recipe can be doubled easily to serve more people.
