Asian fish and quinoa veggie stir fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
3 Tilapia filets (about 4 oz each)1/4 c. chopped red onion1 tsp minced garlic1 tsp minced ginger root3/4 cup quinoa, dry3 servings frozen asian vegetables medleysoy sauce to taste
Makes 3 servings
In medium skillet, over medium heat, cook fish until opaque. Remove from pan. Deglaze skillet with a little water and add the chopped onion, garlic and ginger. Add the sesame oil after most of the water has steamed away. Cook for a few minutes until the onion gets soft. Add 2 cups of water and the quinoa. Bring to a boil, then reduce to simmer and cover. While that is simmering, defrost veggies in microwave. After about 12 minutes, add the veggies to the quinoa and continue to cook until done. Serve the fish over top of the veggie/quinoa mixture and sprinkle with soy sauce to taste. Super simple, and super fast! Note: If you want to reduce fat, leave out the sesame oil (although it reduces the flavor too!).
Number of Servings: 3
Recipe submitted by SparkPeople user CARGIRL13.
In medium skillet, over medium heat, cook fish until opaque. Remove from pan. Deglaze skillet with a little water and add the chopped onion, garlic and ginger. Add the sesame oil after most of the water has steamed away. Cook for a few minutes until the onion gets soft. Add 2 cups of water and the quinoa. Bring to a boil, then reduce to simmer and cover. While that is simmering, defrost veggies in microwave. After about 12 minutes, add the veggies to the quinoa and continue to cook until done. Serve the fish over top of the veggie/quinoa mixture and sprinkle with soy sauce to taste. Super simple, and super fast! Note: If you want to reduce fat, leave out the sesame oil (although it reduces the flavor too!).
Number of Servings: 3
Recipe submitted by SparkPeople user CARGIRL13.
Nutritional Info Amount Per Serving
- Calories: 406.1
- Total Fat: 9.5 g
- Cholesterol: 45.7 mg
- Sodium: 468.0 mg
- Total Carbs: 48.9 g
- Dietary Fiber: 4.3 g
- Protein: 32.7 g
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