One Pan Meals

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Pan-seared fish with garlicky green beans & quinoa

4
Main Meals (Dinners)
2 peopleServes
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 serve
Makes 2 serves

Food Groups

V
Vegetables
2.3
F
Fruits
0.2
C
Carbohydrates
1
PD
Protein/Dairy
1
Ft
Fats
1.3
S
Sweets
0

Nutrition Facts

Calories310
Total Fat13.4 g
- Saturated Fat1.9 g
Cholesterol51 mg
Sodium56 mg
Total Carbohydrate28.9 g
- Dietary Fiber7.2 g
- Total Sugars6.6 g
-- Added Sugars0 g
Protein22.7 g
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