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Pan-seared fish with garlicky green beans & quinoa
2
- Quinoa, uncooked, 1⅓ oz(s)
- Extra virgin olive oil, 1 tbsp(s)
- Garlic, minced, 2 tsp(s)
- Green beans, trimmed, 12 oz(s)
- Whitefish, raw, 6 oz(s), 2 x 3 oz fillets
- Black pepper, 2 dash(es)
- Lemon, 1 medium, cut into wedges
Method
Prepare quinoa according to packet instructions.
Heat half the oil in a medium non-stick frying pan over medium heat. Add the garlic and green beans. Sauté for about 5 minutes, until the green beans are slightly blistered. Set aside and cover to keep warm.
In the same pan at medium heat, add the remaining oil. Season the fish with pepper. Add the fish to the pan and cook for 2 to 3 minutes each side, until cooked through. Remove from heat.
Divide the quinoa, green beans and fish between two serving plates and serve with lemon wedges.
Nutrition facts per serving
Makes 2 servings
Food Groups
|
V
|
2.3 |
|
F
|
0.2 |
|
C
|
1 |
|
PD
|
1 |
|
Ft
|
1.3 |
|
S
|
0 |
Nutrition Facts
| Calories | 310 |
| Total Fat | 13.4 g |
| - Saturated Fat | 1.9 g |
| Cholesterol | 51 mg |
| Sodium | 56 mg |
| Total Carbohydrate | 28.9 g |
| - Dietary Fiber | 7.2 g |
| - Total Sugars | 6.6 g |
| -- Added Sugars | 0 g |
| Protein | 22.7 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!