Far East Fish

Name: Far East Fish
Yield: serves 2
Ingredients: Olive oil spray; 3/4 cup quinoa; 1 cup water, broth (chicken or vegetable), white wine, or any mixture; 1/2 to 3/4 pound fish steaks (halibut, salmon, tuna, etc.); 2 tablespoons peanut oil; 1 tablespoon soy sauce; 1/2 teaspoon minced garlic; 1/2 teaspoon red pepper flakes; 1 tablespoon chopped fresh cilantro; 1/2 teaspoon minced fresh ginger; 1/4 head cauliflower, cut into medium florets (about 2 cups); 1 medium zucchini, halved horizontally and cut into half moons; Sea salt; 6 to 8 cremini or other mushrooms, sliced

December 9, 2011

Vary this meal and go Italian instead with sun-dried tomato and garlic in olive oil instead of the peanut oil mixture. Or use any other type of flavored oil in this recipe.

Recipe information

Yield
serves 2

Ingredients

Olive oil spray

3/4 cup quinoa

1 cup water, broth (chicken or vegetable), white wine, or any mixture

1/2 to 3/4 pound fish steaks (halibut, salmon, tuna, etc.)

2 tablespoons peanut oil

1 tablespoon soy sauce

1/2 teaspoon minced garlic

1/2 teaspoon red pepper flakes

1 tablespoon chopped fresh cilantro

1/2 teaspoon minced fresh ginger

1/4 head cauliflower, cut into medium florets (about 2 cups)

1 medium zucchini, halved horizontally and cut into half moons

Sea salt

6 to 8 cremini or other mushrooms, sliced

Preparation

Step 1
Preheat the oven to 450°F.
Step 2
Spray the inside and lid of a cast-iron Dutch oven with olive oil.
Step 3
Pour in the quinoa and liquid. Stir to coat the grains and make an even layer. Add the fish.
Step 4
In a small bowl, mix the peanut oil, soy sauce, garlic, red pepper flakes, cilantro, and ginger. Drizzle half of this mixture over the fish. Scatter the cauliflower and zucchini over the fish. Sprinkle with salt and drizzle on the rest of the peanut oil mixture. Drop in the mushrooms.
Step 5
Cover and bake for about 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
nutrition information
Step 6
Calories: 489
Step 7
Protein: 28g
Step 8
Carbohydrates: 52g
Step 9
Fat: 20g
Step 10
Cholesterol: 31mg
Step 11
Sodium: 468mg
Step 12
Fiber: 6g

Glorious One-Pot Meals

TagsQuinoa Rice & Grains Halibut Fish Seafood Salmon Tuna Cauliflower Vegetable Zucchini Squash Crimini Mushroom Mushroom Main Dinner Dairy Free Gluten Free One-Pot Meals Oven Bake Dutch Oven Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Step 4

Step 5

nutrition information

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Recipe notes