Pan-seared Cod with Quinoa
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 297.0
- Total Fat: 3.8 g
- Cholesterol: 62.4 mg
- Sodium: 91.2 mg
- Total Carbs: 32.4 g
- Dietary Fiber: 3.1 g
- Protein: 31.6 g
View full nutritional breakdown of Pan-seared Cod with Quinoa calories by ingredient
Introduction
Calls for Halibut but I substituted Cod. Calls for Halibut but I substituted Cod.Number of Servings: 4
Ingredients
-
Serves 4
Ingredients
For the quinoa:
2 teaspoons extra virgin olive oil
1 shallot, finely diced
1 clove garlic, finely diced
1 cup uncooked quinoa 1 cup low (or no) sodium chicken or vegetable stock
For the vinaigrette:
3/4 tablespoon shallots, finely diced
1 tablespoon red wine vinegar
2 teaspoons extra virgin olive oil
2 tablespoons fresh flat leaf parsley, roughly chopped
1 teaspoon olive oil
4 four-ounce cod fillets
Directions
Method
* Heat a medium sauce pan over medium high heat, add the olive oil and sweat the shallot for 2 minutes stirring constantly.
* Add the garlic and cook for an additional 2 minutes.
* Add the quinoa and stir to coat with the shallot and garlic, then add in the stock and bring to a simmer.
* Reduce heat to simmer gently for about 15 to 20 minutes or until the quinoa is tender but not mushy.
* Meanwhile to make the vinaigrette, place the shallots and vinegar in a medium mixing bowl.
* While whisking, slowly drizzle in the olive oil.
* Add the parsley and season the vinaigrette with salt and pepper to taste.
* When ready, remove the quinoa from the heat and let sit for 5 minutes. After 5 minutes, fluff with fork and reserve.
* To cook the halibut: Place a large nonstick sauté pan over medium-high heat and drizzle with the remaining oil.
* Place the fillets in the hot pan and cook for 4 minutes, or until the fillets are golden brown on the bottom.
* Turn the fillets over and cook for 3 minutes, or until the fish is just cooked through but still moist and juicy.
* To serve: Divide the quinoa evenly among 4 serving plates, top with halibut and drizzle with parsley vinaigrette.
Number of Servings: 4
Recipe submitted by SparkPeople user TCCOOKER1973.
* Heat a medium sauce pan over medium high heat, add the olive oil and sweat the shallot for 2 minutes stirring constantly.
* Add the garlic and cook for an additional 2 minutes.
* Add the quinoa and stir to coat with the shallot and garlic, then add in the stock and bring to a simmer.
* Reduce heat to simmer gently for about 15 to 20 minutes or until the quinoa is tender but not mushy.
* Meanwhile to make the vinaigrette, place the shallots and vinegar in a medium mixing bowl.
* While whisking, slowly drizzle in the olive oil.
* Add the parsley and season the vinaigrette with salt and pepper to taste.
* When ready, remove the quinoa from the heat and let sit for 5 minutes. After 5 minutes, fluff with fork and reserve.
* To cook the halibut: Place a large nonstick sauté pan over medium-high heat and drizzle with the remaining oil.
* Place the fillets in the hot pan and cook for 4 minutes, or until the fillets are golden brown on the bottom.
* Turn the fillets over and cook for 3 minutes, or until the fish is just cooked through but still moist and juicy.
* To serve: Divide the quinoa evenly among 4 serving plates, top with halibut and drizzle with parsley vinaigrette.
Number of Servings: 4
Recipe submitted by SparkPeople user TCCOOKER1973.