Recipes
Basil-Pepper Cod with Tuscan-Style Quinoa
4 servings
30 minutes total
Shopping list
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
- Chop shallot (1 tablespoon), garlic, tomato, and basil (6 tablespoons) finely. Juice lemon (2 tablespoons). Drain and rinse beans.
- 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.
- 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.
- 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%