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Pan-Seared Cod with Tomato and Herb Quinoa
Pan-Seared Cod with Tomato and Herb Quinoa

Pan-Seared Cod with Tomato and Herb Quinoa
A nutritious dinner featuring pan-seared cod served with a flavorful tomato and herb quinoa.
Pan-Seared Cod with Tomato and Herb Quinoa
Ingredients:
1
Servings
  • 200
    g
     cod fillet
  • 100
    g
     quinoa
  • 2
    item
     tomato
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 10
    g
     parsley
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 30 minutes
Pan-Seared Cod with Tomato and Herb Quinoa
Instructions:
  1. Rinse the quinoa under cold water and cook according to package instructions.
  2. While the quinoa is cooking, heat 1 tbsp of olive oil in a pan over medium heat.
  3. Season the cod fillets with salt and black pepper.
  4. Sear the cod fillets in the pan for about 3-4 minutes on each side until cooked through.
  5. In another pan, heat the remaining olive oil and sauté minced garlic until fragrant.
  6. Add chopped tomatoes and cook until they soften.
  7. Mix the cooked quinoa with the tomato mixture and add chopped parsley.
  8. Serve the cod fillets on a bed of tomato and herb quinoa with a squeeze of lemon juice.
Nutrition Per Serving 500 g Per 100g
Energy 371 kcal 74 kcal
Protein 40 g 8.0 g
Fibre 6 g 1.2 g
Salt 1 g 0.2 g
Sugar 5 g 1.0 g
Carbohydrates 45 g 9.0 g
Fat 15 g 3.0 g
  • 200
    g
     cod fillet
  • 100
    g
     quinoa
  • 2
    item
     tomato
  • 2
    tbsp
     olive oil
  • 1
    item
     lemon
  • 10
    g
     parsley
  • 2
    clove
     garlic
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Rinse the quinoa under cold water and cook according to package instructions.

While the quinoa is cooking, heat 1 tbsp of olive oil in a pan over medium heat.

Season the cod fillets with salt and black pepper.

Sear the cod fillets in the pan for about 3-4 minutes on each side until cooked through.

In another pan, heat the remaining olive oil and sauté minced garlic until fragrant.

Add chopped tomatoes and cook until they soften.

Mix the cooked quinoa with the tomato mixture and add chopped parsley.

Serve the cod fillets on a bed of tomato and herb quinoa with a squeeze of lemon juice.

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