Description
A flavorful Mediterranean-inspired dish featuring perfectly seared fish fillets served over a vibrant quinoa and vegetable medley. This healthy, gluten-free recipe combines tender fish with sautéed fresh veggies and fluffy quinoa for a wholesome, satisfying meal.
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 to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Remove from heat, fluff the quinoa with a fork, and set aside.
- Season and Sear the Fish: While the quinoa cooks, season the fish fillets evenly with salt, black pepper, paprika, garlic powder, and lemon juice. Heat 1 tablespoon of olive oil in a nonstick skillet over medium-high heat. Add the fish and sear for 3 to 4 minutes per side until golden brown and cooked through. Remove the fish from the skillet and set aside.
- Sauté Vegetables: In the same skillet, add more olive oil if needed. Sauté the minced garlic for about 30 seconds until fragrant. Add the diced zucchini, red bell pepper, and halved cherry tomatoes. Cook for 4 to 5 minutes until the vegetables are just tender.
- Wilt the Spinach and Combine: Add the baby spinach to the skillet and cook until wilted, about 1 to 2 minutes. Season with salt, black pepper, and lemon juice to taste.
- Mix in Quinoa and Parsley: Stir the cooked quinoa and chopped fresh parsley into the vegetable mixture, combining all ingredients well and warming through.
- Serve: Divide the quinoa and veggie mixture onto plates and top each with a seared fish fillet. Garnish with extra lemon wedges or parsley if desired and serve warm.
Notes
- Use any firm white fish you prefer, such as cod, tilapia, or salmon.
- For enhanced flavor, marinate the fish in lemon juice and herbs for 30 minutes before cooking.
- This dish stores well and makes excellent meal prep for the week.
