Lemon Herb Fish with Quinoa and Roasted Broccoli

Name: Lemon Herb Fish with Quinoa and Roasted Broccoli
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1.5 pound white fish fillets; 2 tablespoon olive oil (extra virgin); 1 teaspoon salt; 0.5 teaspoon black pepper (freshly ground); 0.5 lemon (thinly sliced); 2 tablespoon fresh parsley (chopped); 1 teaspoon dried dill; 1 cup quinoa (uncooked, rinsed); 2 cup water; 1 head broccoli (large, cut into florets)

Flaky white fish seasoned with lemon and herbs, pan-seared and served with fluffy quinoa and tender roasted broccoli.

Prep: 15 min
Cook: 15 min
Total: 30 min
Servings: 4
Cuisine: Mediterranean
Difficulty: Easy
Cost: $5.23/serving

Dietary

Dairy-Free
Gluten-Free
Nut-Free
Soy-Free
Egg-Free
Pescatarian
Low-Sugar
High-Protein
High-Fiber

Ingredients

1.5 pound white fish fillets
2 tablespoon olive oil (extra virgin)
1 teaspoon salt
0.5 teaspoon black pepper (freshly ground)
0.5 lemon (thinly sliced)
2 tablespoon fresh parsley (chopped)
1 teaspoon dried dill
1 cup quinoa (uncooked, rinsed)
2 cup water
1 head broccoli (large, cut into florets)

Instructions

Preheat oven to 400°F (200°C).
To cook the quinoa: In a medium saucepan, combine the rinsed quinoa with 2 cups of water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed. Let stand for 5 minutes, then fluff with a fork.
Toss the broccoli florets with 1 tablespoon of extra virgin olive oil, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper on a baking sheet. Roast for 12-15 minutes, or until tender-crisp.
While quinoa and broccoli cook, pat the white fish fillets dry. Season with 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, 2 tablespoons of chopped fresh parsley, and 1 teaspoon of dried dill.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Add the seasoned fish and cook for 3-5 minutes per side, or until flaky and cooked through. Top with lemon slices.
Serve the pan-seared lemon herb fish with the cooked quinoa and roasted broccoli.

Notes

Any flaky white fish works well in this recipe. Adjust herbs to your preference.

Nutrition (per serving)

Calories: 445
Protein: 37.8 g
Carbohydrates: 43.1 g
Fat: 15.6 g
Fiber: 8.1 g
Sodium: 630 mg
Saturated Fat: 2.2 g
Sugar: 3.7 g
Cholesterol: 70 mg