Pan Seared Sea Bass with Herbed Quinoa & Baby Carrots

Pan Seared Seabass with Quinoa

4 servings
RECIPE:
4 x 4oz portion sea bass or firm white fish
S&P

QUINOA:
1 cup quinoa
2 cups chicken/vegetable broth
2 cloves garlic – minced
1/4 cup shallot – finely diced
1/4 cup red pepper – finely diced
2 tsp. fresh chives – finely chopped
1 tsp. fresh thyme – chopped
zest of 1/3 lemon
1 bay leaf

BABY CARROTS:
2 bunches baby carrots (approx 6 per person)
1/2 tsp. agave
1/4 tsp. curry powder
2 tbsp. olive oil
S&P

This is a fantastic recipe which is quick and easy and most importantly healthy. It’s made with one of my favorite ingredients, quinoa, which is packed full of nutrients and is cooked very much like rice although it has more protein than most other grains.

DIRECTIONS:
Pre-heat oven to 375 degrees.
Begin by pre-heating your saute pan on full heat for 2 minutes to sear fish. In another pre-heated saute pan add 1 tbsp olive oil and saute shallots, red pepper and garlic on medium low heat for 3-4 mins or until softened. Add quinoa and saute for another 2 minutes. I like to cook it this way as it brings out a sweet nutty flavor. Add broth and bay-leaf and bring to a boil. Once boiling reduce heat to simmer, cover and cook for 20 mins. approx or until grain is tender, stirring occasionally.

Making QuinoaQuinoa

Next, wash and de-stalk baby carrots. Place in a bowl along with agave, curry powder, drizzle of olive oil and S&P to taste. Roast in oven for 15-20 minutes or until caramelized and tender.

While quinoa is cooking, add a drizzle of olive oil in your other pan and sear seasoned fillets for 2-3 mins. each side or until golden brown. Remove to an oven tray for roasting. (You can actually sear the fish ahead of time and refrigerate until needed.) You’ll want to put your fish in the oven when the quinoa has been cooking for about 15 mins. and is almost tender. The fish will take about 6-7 min. in the oven and that’s it.
Hopefully everything will be ready around the same time but if it’s not don’t worry, after all it’s only food!

I hope those of you who are new to quinoa will branch out and try something new. My objective with cooking is to simplify and ‘healthify’ every day meals. Finally, eating healthy doesn’t mean eating cardboard any more! To see more of my recipes and learn about me and my healthy food philosophies head over to www.thehealthyirishman.com

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3 comments

  1. For the past few months, I have wanted to improve my little blog by posting some nutritious yet delicious recipes.

    After a few botched attempts, I realized my problem.

    I don’t know what I am doing in the kitchen.

    Don’t get me wrong; I can design a meal plan that will transform your bodies from fat to fit in a short period of time.

    However, my culinary skills leave something to be desired.

    So, to fix that little problem I got in touch with Gavan – The Healthy Irishman.

    Gavan and I have similar philosophies when it comes to food / nutrition.

    But lucky for us, Gavan knows how to take all those healthy ingredients and create a meal that will make you forget that it’s actually good for you.

    So, I have some homework for all of you out there…print out Gavan’s recipe, go shopping and try out this recipe.

    I am going to give it a try…and like I said, I am no whiz in the kitchen.

    Have a good weekend everyone.

  2. It’s a very good idea to post some yummy and still healthy recipes. I think most of the people who are concerned about their health have a rough idea about what is good or not to eat but the question in mind is “ok now what about the cooking so it looks like a decent meal”.

    Thanks!

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