Halibut Steaks with Spinach- Quinoa pilaf
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Ingredients 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided 1/2 cup finely chopped yellow onion 1 cup quinoa, rinsed and drained 1/2 teaspoon fine sea salt 2 cups packed baby spinach 2 large tomatoes, seeded and diced 1/4 teaspoon ground black pepper 4 (6-ounce) halibut steaks 1 1/2 teaspoons Cajun seasoning
Preheat oven to 400°F. Line a baking sheet with parchment paper and set aside.
Heat 1 tablespoon oil in a medium saucepan over medium-high heat. Add onion and cook, stirring often, until just softened, 2 to 3 minutes. Add quinoa, 2 cups water, and salt and bring to a boil. Reduce heat to medium-low, cover and simmer 15 minutes. Stir in spinach, cover and continue to cook until liquid is completely absorbed and quinoa is tender, about 3 minutes longer. Remove from heat and stir in tomatoes and pepper.
Meanwhile, brush halibut steaks with remaining 2 teaspoons oil and rub with Cajun seasoning to coat steaks evenly on all sides. Place on prepared baking sheet and bake until opaque throughout, about 20 minutes. Serve with quinoa pilaf.
Nutrition
Per serving: 400 calories (100 from fat), 11g total fat, 1.5g saturated fat, 85mg cholesterol, 530mg sodium, 35g total carbohydrate (5g dietary fiber, 5g sugar), 39g protein
Serving Size: serves 4 (6 oz) halibut steaks with 1 cup of spinach quinoa pilaf
Number of Servings: 4
Recipe submitted by SparkPeople user PAMSY63.
Heat 1 tablespoon oil in a medium saucepan over medium-high heat. Add onion and cook, stirring often, until just softened, 2 to 3 minutes. Add quinoa, 2 cups water, and salt and bring to a boil. Reduce heat to medium-low, cover and simmer 15 minutes. Stir in spinach, cover and continue to cook until liquid is completely absorbed and quinoa is tender, about 3 minutes longer. Remove from heat and stir in tomatoes and pepper.
Meanwhile, brush halibut steaks with remaining 2 teaspoons oil and rub with Cajun seasoning to coat steaks evenly on all sides. Place on prepared baking sheet and bake until opaque throughout, about 20 minutes. Serve with quinoa pilaf.
Nutrition
Per serving: 400 calories (100 from fat), 11g total fat, 1.5g saturated fat, 85mg cholesterol, 530mg sodium, 35g total carbohydrate (5g dietary fiber, 5g sugar), 39g protein
Serving Size: serves 4 (6 oz) halibut steaks with 1 cup of spinach quinoa pilaf
Number of Servings: 4
Recipe submitted by SparkPeople user PAMSY63.
Nutritional Info Amount Per Serving
- Calories: 462.2
- Total Fat: 13.8 g
- Cholesterol: 0.0 mg
- Sodium: 571.7 mg
- Total Carbs: 41.6 g
- Dietary Fiber: 4.7 g
- Protein: 7.4 g
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