Description
A healthy and flavorful Mediterranean-inspired main course featuring seared fish fillets served over fluffy quinoa and sautéed fresh vegetables. This gluten-free and dairy-free dish is packed with protein and vibrant, nutrient-rich veggies, making it perfect for a light dinner or meal prep.
Ingredients
Scale
Fish
- 2 fish fillets (such as cod, tilapia, or salmon)
- Salt and black pepper, to taste
- 1 tablespoon olive oil
- 1 teaspoon paprika or lemon pepper seasoning
Quinoa
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
Vegetables
- 1 zucchini, diced
- 1 bell pepper, diced
- 1/2 cup cherry tomatoes, halved
- 1 clove garlic, minced
- 1 tablespoon olive oil (for sautéing)
- Juice of 1/2 lemon
- Fresh parsley or dill for garnish (optional)
Instructions
- Cook Quinoa: In a medium saucepan, combine the rinsed quinoa with 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 all the liquid is absorbed and the quinoa is fluffy. Fluff the quinoa gently with a fork and set aside.
- Season and Sear Fish: While the quinoa cooks, pat the fish fillets dry and season both sides with salt, black pepper, and paprika or lemon pepper seasoning. Heat 1 tablespoon of olive oil in a nonstick skillet over medium-high heat. Add the fish and cook for 3 to 4 minutes per side until the fillets are golden brown and cooked through. Remove the fish from the skillet and set aside.
- Sauté Vegetables: In the same skillet, add another tablespoon of olive oil. Sauté minced garlic for about 30 seconds until fragrant. Add the diced zucchini, bell pepper, and halved cherry tomatoes. Cook the vegetables for 4 to 5 minutes, stirring occasionally, until just tender. Season with salt, pepper, and a squeeze of fresh lemon juice to brighten the flavors.
- Assemble the Dish: Divide the cooked quinoa evenly between two plates. Top with the sautéed vegetables, then place a seared fish fillet on each plate. Garnish with fresh parsley or dill and an extra squeeze of lemon juice if desired. Serve immediately.
Notes
- This dish is light, protein-packed, and excellent for meal prepping to enjoy throughout the week.
- Feel free to swap in seasonal vegetables such as asparagus, spinach, or green beans for variety.
- Use vegetable broth instead of water when cooking quinoa for extra flavor.
- Choose your favorite fish based on availability and preference—salmon adds richness, while cod or tilapia offer a milder taste.
