Description

Seared Fish with Quinoa and Veggies is a quick, healthy, and flavorful dinner that combines perfectly seared firm white fish with fluffy quinoa and vibrant sautéed vegetables. This balanced meal is rich in lean protein, fiber, and colorful nutrients, making it ideal for busy weeknights and family dinners. Easily customizable with different fish, grains, and veggies, it offers versatility while maintaining a wholesome, satisfying plate.

Ingredients

Scale

Fish

4 firm white fish fillets (such as cod, tilapia, or haddock)
Salt, to taste
Black pepper, to taste
2 cloves garlic, minced
2 tablespoons olive oil (for searing fish)

Quinoa

1 cup quinoa
2 cups water or broth (vegetable or chicken)

Vegetables

1 tablespoon olive oil (for sautéing veggies)
1 bell pepper, chopped
1 zucchini, chopped
1 cup cherry tomatoes, halved
2 cups fresh spinach leaves

Flavorings & Garnishes

1 lemon (juice and wedges for serving)
2 tablespoons fresh herbs (parsley or basil), chopped

Instructions

Prepare the Quinoa: Rinse 1 cup of quinoa under cold water to remove any bitterness. Bring 2 cups of water or broth to a boil, add the quinoa, reduce heat to low, cover, and let simmer for about 15 minutes until the liquid is absorbed and the quinoa is fluffy.
Cook the Veggies: While the quinoa simmers, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add chopped bell peppers, zucchini, and cherry tomatoes. Sauté the vegetables for 5-7 minutes until tender but still vibrant. Near the end, toss in fresh spinach leaves and cook just until wilted.
Season and Sear the Fish: Pat the fish fillets dry and season both sides with salt, pepper, and minced garlic. In another pan, heat 2 tablespoons of olive oil until shimmering. Place the fish fillets skin-side down first, cooking for 3-4 minutes without moving to develop a crisp crust. Flip the fillets and cook for another 2-3 minutes until opaque and flaky.
Combine and Finish: Fluff the cooked quinoa with a fork and mix in the sautéed vegetables along with a squeeze of fresh lemon juice and chopped herbs. Plate the quinoa and veggie mixture, then top with the seared fish fillets. Serve with an extra lemon wedge on the side for brightness.

Notes

Dry fish thoroughly to ensure a crispy sear.
Use medium-high heat to achieve a golden crust without overcooking.
Do not overcrowd pans; cook veggies and fish in batches if needed.
Add fresh herbs at the end of cooking to retain bright flavor.
Let fish rest for a minute off the heat before plating to keep it juicy.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Main Course
Method: Searing, Sautéing, Simmering
Cuisine: American / Healthy

Nutrition

Serving Size: 1 serving
Calories: 350 kcal
Sugar: 4 g
Sodium: 150 mg
Fat: 12 g
Saturated Fat: 2 g
Unsaturated Fat: 9 g
Trans Fat: 0 g
Carbohydrates: 30 g
Fiber: 5 g
Protein: 30 g
Cholesterol: 55 mg

Keywords: seared fish, quinoa, healthy dinner, quick meal, gluten-free, easy weeknight recipe, sautéed vegetables, lean protein