Tuesday, October 15, 2013

What's for dinner? Fish, quinoa & roasted autumn vegetables

Getting fish to taste, not so fishy, can be a tough one. I love fish but frying it is not really the healthiest option. I like to still keep the fish a healthy choice and therefore over the years I have tried a ton of different ways to cook fish to get my family to eat it. Last night I made a fish that was likely the most delicious fish I have made ever. And the best part is that it was quick, easy and unrefined.
Buying fish can be a tricky process especially when fish can be imported from foreign countries or farmed in overly populated ponds. When picking a fish consider checking out the very detailed Monterrey Bay aquarium website or app to find the best fish for the season and area.

For this recipe I purchased frozen flounder fillets from the grocery store, used leftover rainbow quinoa and roasted carrots, purple carrots and parsnips that I purchased at the farmers market last weekend.

From kitchen to table: 
Preheat the oven to 400 degrees. Peel (if desired) and cut vegetables into 1 inch sized coins. Lay vegetables on pan sprayed with olive oil, drizzle with 2 teaspoons olive oil and 1 teaspoon salt and toss until vegetables are coated evenly. Place in oven for 40 minutes. While vegetables are cooking prepare quinoa with vegetable broth or water. Lay fillets of fish in shallow cooking pan sprayed with cooking oil. Squeeze 1 lemon for 2 fillets, top with red pepper or other seasoning of choice, mince 1 garlic clove and place over fish and finally top with 1 teaspoon of coconut oil per each fillet of fish. Place in oven, with vegetables when 25 minutes remains on the timer. Cook until fish in lightly browned. Serve fish over quinoa with vegetables on the side.

Grocery store list:
Fillets of fish
Dried quinoa
Vegetable broth
Autumn vegetables of choice (carrots, parsnips, winter squash)
Coconut oil
olive oil
1 lemon per 2 fillets of fish
seasonings of choice
spray oil

From kitchen to table this quick recipe is an easy addition to the unrefined way of life that the whole family can enjoy!

Facebook:  Dietitian's Husband Unrefined

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