Description
This Seared Fish with Quinoa and Veggies is a light, protein-packed dish that’s perfect for weeknight dinners. Pan-seared fish filets are served over fluffy quinoa and sautéed seasonal vegetables—fresh, healthy, and flavorful! #searedfish #quinoabowl #healthymeals #quickdinner #glutenfree
Ingredients
Scale
- 2 white fish fillets (such as cod, tilapia, or halibut)
- 1 tbsp olive oil
- Salt and black pepper, to taste
- 1/2 tsp paprika
- 1/2 tsp garlic powder
- 1 cup quinoa, rinsed
- 2 cups water or broth
- 1 tbsp butter or olive oil (for quinoa)
- 1 zucchini, diced
- 1 bell pepper, chopped
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 2 cloves garlic, minced
- 1 tbsp olive oil (for veggies)
- Fresh lemon wedges and parsley, for garnish
Instructions
- Rinse quinoa and combine with 2 cups water or broth in a saucepan. Bring to a boil, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and fluff with a fork. Stir in butter or olive oil.
- Season fish fillets with salt, pepper, paprika, and garlic powder.
- Heat 1 tbsp olive oil in a skillet over medium-high heat. Sear fish for 3–4 minutes per side, or until golden and cooked through. Remove and set aside.
- In the same skillet, add 1 tbsp olive oil. Sauté onion and garlic for 1 minute. Add zucchini, bell pepper, and cherry tomatoes. Cook for 5–7 minutes until tender but still vibrant.
- Plate quinoa, top with sautéed veggies, and place fish fillet on top. Garnish with fresh parsley and lemon wedges.
Notes
- Use any flaky white fish you prefer—salmon works too!
- Add a drizzle of tahini or yogurt sauce for extra creaminess.
- This dish is naturally gluten-free and can be made dairy-free by omitting the butter.
- Great for meal prep—store components separately and assemble before serving.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Pan-Searing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 410
- Sugar: 5 g
- Sodium: 420 mg
- Fat: 17 g
- Saturated Fat: 3 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 32 g
- Fiber: 5 g
- Protein: 32 g
- Cholesterol: 55 mg