Seared Fish with Quinoa and Veggies

If you’re craving something fresh, vibrant, and wildly satisfying, this Seared Fish with Quinoa and Veggies is the answer. We’re talking perfectly golden, pan-seared fish paired with fluffy quinoa and a rainbow of sautéed veggies—it’s the kind of feel-good meal that makes you feel like a wellness icon and a home chef at the same time.

This dish is as easy to make as it is to love. The seared fish gives you that crispy-skinned, flaky-inside magic, while the quinoa and vegetables bring fiber, color, and loads of flavor to the plate. Balanced, beautiful, and ready in under 30 minutes? Yes, please.

Why You’ll Love This Seared Fish Bowl

Light but Filling: It’s got protein, complex carbs, and fiber to keep you full without weighing you down.

Quick and Simple: Weeknight-friendly with minimal fuss and maximum flavor.

Healthy and Nourishing: Clean ingredients, heart-healthy fats, and zero processed junk.

Customizable: Swap the fish, mix up the veggies, or drizzle with your favorite sauce.

Gorgeous on the Plate: A total stunner for date night or impressing your own taste buds.

Ingredients in Seared Fish with Quinoa and Veggies

Here’s everything you’ll need for this wholesome, satisfying meal:

White Fish Fillets

Go for cod, tilapia, halibut, or mahi mahi—something mild, flaky, and fast-cooking.

Olive Oil

For a golden sear on the fish and sautéing your vegetables with that Mediterranean flair.

Quinoa

Nutty, fluffy, and protein-rich. Cooked in broth or water for the perfect base.

Bell Peppers

Use a mix of colors—red, yellow, and green—for sweetness and crunch.

Zucchini

Sliced and sautéed until just tender—it adds moisture and subtle flavor.

Cherry Tomatoes

Bursting with juice and color, these little gems bring a fresh pop to the plate.

Spinach or Kale

For that earthy, leafy green punch. Wilt it down just before serving.

Garlic and Onion

Classic aromatics to elevate everything in the pan.

Lemon Juice

A zesty squeeze at the end to brighten up the whole dish.

Salt, Pepper, and Paprika

Seasonings that enhance the flavor of the fish without overpowering it.

Instructions

Let’s bring this wholesome wonder together in just a few steps:

Cook the Quinoa

Rinse quinoa under cold water. In a saucepan, combine 1 cup quinoa with 2 cups broth or water. Bring to a boil, reduce to simmer, cover, and cook for 15 minutes. Fluff with a fork.

Prep and Season the Fish

Pat the fish dry with paper towels. Season both sides with salt, pepper, and paprika.

Sear the Fish

Heat olive oil in a non-stick skillet over medium-high heat. Place fillets in the pan skin-side down (if they have skin) and sear for 3–4 minutes until golden. Flip and cook another 2–3 minutes until cooked through. Remove and rest.

Sauté the Veggies

In the same pan, add a bit more oil if needed. Sauté onions and garlic until fragrant, then add bell peppers and zucchini. Cook for 4–5 minutes. Add cherry tomatoes and spinach. Cook just until wilted and vibrant.

Assemble the Bowl

Spoon quinoa into bowls. Top with sautéed veggies and a seared fish fillet. Squeeze fresh lemon juice over everything and serve warm.

Nutrition Facts

Servings: 4
Calories per serving: 390
Preparation Time
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

How to Serve Seared Fish with Quinoa and Veggies

This dish is perfect on its own, but here are a few serving suggestions:

Add a Sauce: Drizzle with tahini dressing, lemon herb yogurt sauce, or chimichurri.

Make It a Bowl: Serve everything piled into a deep bowl with avocado slices or microgreens.

With Toasted Nuts: A sprinkle of pine nuts or almonds adds a fancy crunch.

Over Greens: Skip the quinoa and serve the fish and veggies over a bed of arugula or spinach for a light salad-style dish.

Additional Tips

Here’s how to level up your fish-and-quinoa game even more:

Use a Cast Iron Skillet: It gets a better sear and adds flavor.

Don’t Overcrowd the Pan: Sear the fish in batches if needed for that perfect crust.

Switch the Grain: Try farro, couscous, or brown rice if you’re out of quinoa.

Make it Spicy: Add red pepper flakes or a dash of cayenne to the veggie sauté.

Meal Prep Friendly: Double the quinoa and veggies for lunches all week. Just add fresh fish when serving.

FAQ Section

Q1: What’s the best fish to use for this recipe?
A1: White fish like cod, tilapia, or halibut works best. They’re mild, flaky, and sear beautifully.

Q2: Can I use frozen fish?
A2: Yes, just thaw it completely and pat it dry before seasoning and searing.

Q3: How do I know when the fish is done?
A3: It should flake easily with a fork and be opaque all the way through. About 140–145°F internally.

Q4: Can I make this vegan?
A4: Totally. Skip the fish and top your quinoa and veggies with roasted tofu or tempeh.

Q5: How do I store leftovers?
A5: Store components separately in airtight containers for up to 3 days. Reheat gently in a skillet or microwave.

Q6: What if I don’t like quinoa?
A6: Try couscous, brown rice, or even orzo as a delicious alternative.

Q7: Can I grill the fish instead?
A7: Absolutely! Just oil the grill and cook the fish for about 3 minutes per side.

Q8: Is this gluten-free?
A8: Yes—just be sure any broth or seasoning used is certified gluten-free.

Q9: Can I roast the veggies instead?
A9: For sure! Toss them with oil and roast at 400°F for 20 minutes for caramelized flavor.

Q10: How do I make it more filling?
A10: Add chickpeas, lentils, or sliced avocado for extra fiber and healthy fats.

Conclusion

Seared Fish with Quinoa and Veggies is the kind of meal that makes you feel like you’ve got it all together—healthy, homemade, and full of flavor. Whether you’re whipping this up for a weeknight dinner or meal-prepping for a few days ahead, it’s a total win. The seared fish is flaky and golden, the quinoa is fluffy and nutty, and the veggies? Just the right amount of tender-crisp and full of life. Dig in, and let your plate do the happy dance.

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