This easy, colorful meal is roasted in a parchment-paper-lined pan to avoid the need for added oil. We garnish the finished dish with cilantro and pine nuts, but a combination of basil and almonds or sunflower seeds and parsley would be delicious as well. Watch our how-to video.
Home » Recipes » Roasted Fish and Veggies with Quinoa and Pine Nuts
2 carrots, cut into 2-inch sticks
1 large yellow bell pepper, cut into strips
1 1/2 cup grape tomatoes
1 red onion, halved and thinly sliced
3 cloves garlic, finely chopped
1/4 teaspoon fine sea salt, divided
4 (3-ounce) pieces mild white fish fillet such as cod, tilapia or flounder
1 lemon, Zest and juice of
2 cups cooked quinoa*
3 tablespoons chopped fresh cilantro
3 tablespoons toasted pine nuts, chopped
Preheat the oven to 400°F and line a 9x13-inch baking pan with parchment paper. Place carrots, bell pepper, tomatoes, onion, garlic and 1/8 teaspoon of the salt in the pan and toss. Bake in the top third of the oven until vegetables are tender, about 25 minutes.
Stir vegetables, arrange fish on top and sprinkle with remaining 1/8 teaspoon salt, lemon zest and juice and bake until fish is just cooked through, 15 to 20 more minutes. Transfer fish and vegetables to plates or a platter along with quinoa and sprinkle with cilantro and pine nuts.
*Use precooked frozen quinoa or cook from scratch by rinsing 1 cup quinoa in a fine sieve until water runs clear, drain and transfer to a small pot. Add 2 cups water and bring to a boil. Cover, reduce heat to medium low and simmer until water is absorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.
Per Serving:330 calories (80 from fat), 9g total fat, 1g saturated fat, 45mg cholesterol, 220mg sodium, 40g carbohydrates, (6 g dietary fiber, 8g sugar), 26g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.