Herbed Baked Fish with Quinoa and Vegetables

Herbed Baked Fish with Quinoa and Vegetables – A Healthy, Flavorful Meal

Looking for a healthy and flavorful meal that’s easy to prepare? This Herbed Baked Fish with Quinoa and Vegetables recipe is a perfect choice. Packed with lean protein, fiber, and a variety of essential nutrients, this dish is as nutritious as it is delicious. Whether you’re cooking for yourself or preparing a meal for the family, this recipe is sure to please.

Why You’ll Love This Herbed Baked Fish with Quinoa and Vegetables

This dish is a one-pan wonder that combines the richness of herbed baked fish with the wholesome goodness of quinoa and colorful vegetables. The herbed fish is seasoned with aromatic herbs, bringing out the natural flavors of the fish without overpowering it. Quinoa, known for its high protein and fiber content, complements the fish perfectly while providing a satisfying base. Add in some roasted vegetables for an extra nutrient boost, and you’ve got yourself a balanced, tasty meal.

Health Benefits of Herbed Baked Fish with Quinoa and Vegetables

Not only is this recipe bursting with flavor, but it also packs in several health benefits. Fish is an excellent source of lean protein, omega-3 fatty acids, and various vitamins, making it a heart-healthy option. Quinoa adds a gluten-free source of complex carbohydrates and fiber, while the vegetables provide essential vitamins and minerals. This meal is naturally low in fat and is perfect for those following a healthy diet or seeking to maintain a balanced lifestyle.

How to Make Herbed Baked Fish with Quinoa and Vegetables

To make this dish, start by preparing the herbed baked fish. Choose your preferred fish, such as salmon, cod, or tilapia, and season it with a blend of fresh herbs like parsley, thyme, and rosemary. Bake the fish until it’s tender and flaky, infusing it with the aromatic herbs.

Meanwhile, cook the quinoa according to package instructions. This versatile grain is easy to prepare and provides a light, fluffy base for the meal. Once the quinoa is cooked, mix it with roasted vegetables such as bell peppers, zucchini, and carrots. For added flavor, drizzle with olive oil and sprinkle with a pinch of salt and pepper.

Combine the quinoa and vegetables on your serving plate, top with the freshly baked fish, and enjoy!

Serving Suggestions

This Herbed Baked Fish with Quinoa and Vegetables pairs well with a light salad or steamed greens on the side for an even more nutritious meal. You can also garnish the dish with fresh herbs like parsley or cilantro for added freshness and a pop of color.

FAQs

Q: Can I use frozen fish for this recipe?
A: Yes! Frozen fish can be used, but ensure to thaw it properly before baking for the best results.

Q: Can I substitute quinoa with rice?
A: Yes, if you prefer rice, it can be substituted for quinoa. However, quinoa offers more protein and fiber, making it the healthier choice.

Pair this meal with a side of Garlic Roasted Brussels Sprouts for a complete and nutritious dinner.

Learn more about sustainable seafood choices and why they matter by visiting Seafood Watch.

Herbed Baked Fish with Quinoa and Vegetables

Herbed Baked Fish with Quinoa and Vegetables is a healthy and flavorful dish featuring flaky white fish seasoned with garlic, oregano, and thyme, baked to perfection. Served with fluffy quinoa and roasted vegetables like cherry tomatoes and bell pepper, this meal is both nutritious and satisfying. It's perfect for a light yet filling dinner.

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Prep Time 20 minutes mins

Cook Time 50 minutes mins

Total Time 1 hour hr 10 minutes mins

Course Main Course

Cuisine Mediterranean

Servings 2

Calories 520 kcal

Equipment

• Baking dish
• Knife
• Cutting board
• Pot
• Mixing Bowl

Ingredients

  

• 2 fillets of white fish (e.g. cod or tilapia)
• 1 cup of quinoa
• 2 cups of vegetable broth
• 1 cup of cherry tomatoes, halved
• 1 bell pepper, diced
• 2 tablespoons of olive oil
• 1 lemon, juiced
• 2 cloves of garlic, minced
• 1 teaspoon of dried oregano
• 1 teaspoon of dried thyme
• Salt to taste
• Pepper to taste

Instructions

 

• Preheat the oven to 375°F (190°C).
• Rinse the quinoa under cold water and then cook it in vegetable broth according to package instructions. This usually takes about 15 minutes.
• While the quinoa is cooking, prepare the fish. Place the fish fillets in a baking dish and drizzle with olive oil and lemon juice.
• Sprinkle minced garlic, dried oregano, dried thyme, salt, and pepper over the fish fillets.
• Arrange the cherry tomatoes and bell pepper around the fish in the baking dish.
• Bake in the preheated oven for 25-30 minutes, or until the fish is cooked through and flakes easily with a fork.
• Once the quinoa is cooked, fluff it with a fork and season with salt and pepper to taste.
• Serve the baked fish over a bed of quinoa and top with the roasted cherry tomatoes and bell pepper.

Notes

Macros:

• Total Calories: 520kcal
• Carbs: 40g
• Proteins: 50g
• Fats: 20g

Keyword Dinner, Fish, Healthy, Mediterranean, Quinoa, Seafood