Description
This Mediterranean-inspired Seared Fish with Quinoa and Veggies is a healthy, flavorful main course featuring perfectly seared fish fillets served atop a vibrant quinoa and vegetable medley. The dish balances protein-rich fish with nutrient-dense quinoa and fresh vegetables, all cooked quickly on the stovetop for a satisfying, gluten-free meal perfect for dinner or meal prep.
Ingredients
Scale
For the Fish:
- 4 fish fillets (such as cod, tilapia, or salmon)
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- Juice of 1 lemon
For the Quinoa and Veggies:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 tablespoon olive oil
- 1 zucchini, diced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1 tablespoon lemon juice
- 2 tablespoons chopped fresh parsley
Instructions
- Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 15 minutes, or until all the liquid is absorbed. Remove from heat, fluff the quinoa gently with a fork, and set aside.
- Season and Sear the Fish: While the quinoa is cooking, season the fish fillets with salt, black pepper, paprika, garlic powder, and the juice of one lemon. Heat 1 tablespoon olive oil in a nonstick skillet over medium-high heat. Sear the fish fillets for 3 to 4 minutes on each side until they develop a golden crust and are cooked through. Remove the fish from the skillet and keep warm.
- Sauté the Vegetables: In the same skillet, add more olive oil if necessary. Sauté the minced garlic for about 30 seconds until fragrant, then add the diced zucchini, red bell pepper, and halved cherry tomatoes. Cook for 4 to 5 minutes until the vegetables are tender but still crisp.
- Add Spinach and Combine: Add the baby spinach to the skillet and cook just until wilted. Season the vegetables with salt, pepper, and the tablespoon of lemon juice. Stir in the cooked quinoa and chopped fresh parsley, mixing everything gently to combine and heat through.
- Serve: Divide the quinoa and vegetable mixture among serving plates and top with the seared fish fillets. Garnish with extra lemon wedges or fresh parsley if desired, and serve immediately.
Notes
- Use any firm, white fish such as cod, tilapia, or salmon, depending on your preference and availability.
- For extra flavor, marinate the fish in lemon juice and fresh herbs for 30 minutes before cooking.
- This dish stores well in the refrigerator and makes excellent meal prep for up to 3 days.
- Adjust seasoning as needed based on personal taste and dietary needs.
