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Basil-Pepper Cod with Tuscan-Style Quinoa
Recipes
Basil-Pepper Cod with Tuscan-Style Quinoa
4 servings
30 minutes total

Ingredients

  • 1 small shallot
  • 3 cloves garlic
  • 1 medium tomato
  • 0.75 oz fresh basil, divided
  • 1 lemon, for juice
  • 1 (15.5 oz) can reduced-sodium cannellini beans
  • 2 cups water
  • 1 cup red quinoa
  • 4 (6 oz) cod fillets (about 1 ½ lb)
  • Olive oil cooking spray
  • ½ teaspoon coarsely ground pepper
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon kosher salt

Steps

    1. Chop shallot (1 tablespoon), garlic, tomato, and basil (6 tablespoons) finely. Juice lemon (2 tablespoons). Drain and rinse beans.
    2. Bring water to a boil in large saucepan; stir in shallots, garlic, and quinoa. Reduce to a simmer; cover and cook 15–18 minutes until water is absorbed and quinoa is tender.
    3. Meanwhile, preheat grill (or grill pan) on medium. Coat fish with spray; sprinkle with pepper (wash hands). Grill fish 4–5 minutes on each side until centers of fillets flake easily and are 145°F.
    4. Remove quinoa from heat; stir in beans, tomatoes, lemon juice, oil, 3 tablespoons basil, and salt. Top fish with remaining 3 tablespoons basil; serve with quinoa.

Amount per ¼ recipe serving: Calories 350, Total Fat 7g, Sat Fat 0.5g, Trans Fat 0g, Chol 65mg, Sodium 570mg, Total Carb 42g, Fiber 6g, Sugars 5g, Protein 32g, Calc 8%, Vitamin A 0%, Vitamin C 0%, Iron 10%