Description
A healthy and flavorful meal featuring seared fish fillets served atop a warm quinoa and sautéed vegetable medley. This recipe is perfect for a nutritious dinner that combines protein, fiber, and vibrant veggies with simple seasoning for an easy, gluten-free dish.
Ingredients
Scale
Fish
- 2 fish fillets (such as salmon, tilapia, or cod)
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon paprika
- 1 teaspoon lemon juice
Quinoa and Vegetables
- 1 cup cooked quinoa
- ½ cup cherry tomatoes, halved
- ½ cup zucchini, diced
- ½ cup bell peppers, diced
- ¼ cup red onion, chopped
- 1 garlic clove, minced
- 1 tablespoon olive oil (for veggies)
- 1 tablespoon fresh parsley, chopped (optional for garnish)
Instructions
- Season the Fish: Pat the fish fillets dry with a paper towel. Season both sides evenly with salt, black pepper, paprika, and drizzle with lemon juice to enhance flavor.
- Sear the Fish: Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Place the seasoned fish fillets in the hot pan and sear for 3 to 4 minutes on each side until they develop a golden brown crust and are cooked through. Remove the fish from the skillet and set aside.
- Sauté Aromatics: In the same skillet, add another tablespoon of olive oil. Sauté the minced garlic and chopped red onions for about 1 minute until fragrant and translucent.
- Cook the Vegetables: Add the diced zucchini, bell peppers, and halved cherry tomatoes to the skillet. Cook, stirring occasionally, for 4 to 5 minutes until the vegetables are tender yet retain some crispness.
- Combine with Quinoa: Stir in the cooked quinoa and mix well with the vegetables. Heat through while seasoning to taste with salt and pepper if needed.
- Plate and Serve: Spoon the warm quinoa and vegetable mixture onto plates. Top each serving with a seared fish fillet. Garnish with chopped fresh parsley for added color and freshness. Serve immediately while warm.
Notes
- You can swap quinoa for brown rice or couscous based on preference.
- Adding a squeeze of fresh lemon juice or a dollop of yogurt sauce on top enhances the flavors significantly.
- This recipe is versatile; feel free to use different seasonal vegetables to customize.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Global, Healthy
