Quinoa with Baked Surmai Fish & Roasted Veggies
This wholesome bowl combines the goodness of baked Surmai (Kingfish), protein-rich quinoa, and roasted vegetables. It’s a nutrient-packed meal perfect for those who prefer a balanced diet. The light dressing made with olive oil, lemon juice, and spices enhances the flavor of the dish.
Nutrition Facts
Per serving
Energy
215 kcal
Protein
20 g
Carbs
23 g
Fat
5 g
Fiber
7 g
Ingredients
Quinoa
0.5 cup (50g)
Surmai Fish Fillet
1 medium (120g)
Broccoli
1 small cup floret (100g)
Zucchini
0.25 cup, sliced (50g)
Carrot
0.25 cup, sliced (50g)
Black Pepper
0.5 tsp (1g)
Olive Oil
1 tsp (5g)
Paprika powder
1 tsp (2g)
Clove Garlic, Minced
1 tsp (5g)
Common salt
0.5 tsp (3g)
lemon juice
1 tbsp (15g)
Plain Water
0.5 small glass (100g)
Instructions
Preparation
Cook Quinoa:
-Wash quinoa thoroughly and cook it in a 2:1 ratio of water to quinoa. Let it cool.
Marinate Fish:
-Wash & cut fish fillet into pieces. Season the fish pieces with salt, pepper, and a pinch of paprika. Let it rest for 10 minutes before baking.
Cooking Steps
Roast Vegetables:
- Preheat the oven to 200°C.
- Toss broccoli, zucchini, and carrot with half of the prepared dressing (olive oil, lemon juice, paprika, and minced garlic ).
- Spread the vegetables evenly on a baking tray and roast for 15 minutes, or until tender.
Bake the Fish:
- Preheat the oven to 200°C .
- Place the seasoned Surmai pieces on a baking sheet lined with parchment paper.
- Bake for 12–15 minutes, or until the fish is fully cooked and flakes easily with a fork.
Assemble the Bowl:
- Place cooked quinoa as the base in a bowl.
- Add the roasted vegetables on one side and the baked Surmai pieces on the other.
- Drizzle the remaining dressing over the entire bowl.
-Garnish with fresh parsley or coriander & serve.