Mahi Mahi with Fresh Veggies and Quinoa

http://greenlitebites.com/2008/06/01/mahi-mahi-with-fresh-veggies-and-quinoa/
MahiwithVeggies_main1

Even though the husband isn’t, I’m a HUGE fan of one pan meals. A grain, a protein and tons of veggies in one easy casserole dish, you can’t go wrong.

Is this a casserole? Hmmmm Not sure. I tend to think of cheesy, pasta-ish style dishes as “casseroles” but I think this applies as well. You’ll have to let me know.

As for the husband, he actually liked it! He loved the fish but left most of the quinoa. I just can’t sell him on that stuff. Mahi Mahi with Fresh Veggies and QuinoaThe toddler, well, he ate it but I had to coax him a bit. I think this dish was a little too much for him. But he had a few bites of the fish and did call the quinoa rice while eating it and I wasn’t about the argue. :~)

  • About a cup of carrots (120g)
  • 1 medium zucchini
  • 1 small red pepper
  • 1 small green pepper
  • ½ of a red onion
  • 3 large gloves of garlic
  • 2 tbsp lemon juice
  • 1 tsp dried dill
  • Kosher Salt & Pepper
  • 1 cup vegetable or chicken broth
  • ¾ cup of Quinoa rinsed (126g)
  • 4 4oz mahi mahi fillets

Preheat the oven to 425 degrees.

fresh veggie & dill saladCut the carrots, zucchini, and peppers into thin long slices, like matchsticks. Slice the Red onion thin and run the garlic through a press. Add all the veggies into a large bowl and toss with lemon juice, dill and pinch of salt & pepper. I made this a few hours ahead trying to save time. Although, I don’t think you have to. Honestly, I wanted to eat it raw! It was so pretty and fresh. (Maybe I’ll base summer salad on this idea???)

Add the dry, uncooked quinoa to a large casserole dish along with the cup of broth. Mix and spread to coat the bottoms.

Lay the fillets on top of the quinoa. Sprinkle with a bit of Kosher Salt and pepper.

Top the fillets with the fresh veggie salad made earlier.

Mahi Mahi with Fresh Veggies and Quinoa 1Mahi Mahi with Fresh Veggies and Quinoa 2Mahi Mahi with Fresh Veggies and Quinoa 3

Top and seal with aluminum foil. Bake for 30 minutes until the fish is flaky. Serve!

Here’s a before & after shot, fresh steam and all!

Mahi Mahi with Fresh Veggies and Quinoa beforeMahi Mahi with Fresh Veggies and Quinoa after

Approx Nutritional Information per serving
Servings Amt per Serving
4 1 mahi mahi fillet and 1/4 quinoa/veggie mixture
Calories Fat Fiber WWPs
269 3g 3g old: 5 new: 7
Sugar Sat Fat Carbs Protein
4g 0g 29g 33g
13 comments »»
Posted in: 5 WWP, 7 WWPP, Casserole Ideas, Dinner Ideas, Food Photos, Toddler Approved
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13 Comments and 0 Replies

  1. Patrizzle

    I just started eating quinoa, and I LOVE it! I’m so glad you came up with a way to cook it instead of just boiling it. I have a question though, do you rinse your quinoa before you cook with it?

  2. Michele

    This looks really good. Did you slice up all the veggies by hand or did you use some kind of gadget?

  3. Tamar

    I have made this the other night for my kids. I used Tilapia (which was frozen by the way and it didn’t matter just took abit longer) and tossed my veggies with herbs de provence. It was delicious and my kids ate it all. I started to think of it as more of a method then a recipe and so the possibilities are endless. Combine any grain with liqiud. Top it with protein, arrange spiced veggies on top cover and bake. What a great and simple idea. Thank you so much.

  4. Julie

    This looks delicious! I love the idea of the grain – protein – veggie layered baked concept….

    I have another one to share – I always fill a bowl with raw spinach – then top with a “warm” meal (like brown rice, black bean, chicken sautee) and top with salsa, etc.
    Having a base of fresh greens – spinach, lettuce, arugula provides a nice contrast to the warmth of the meal – and it sort of cooks it down naturally – supper yummy and gives you your spinach/super food!

  5. Amy

    I made this recipe last night for myself and my husband. THREE CHEERS!!! WOW! We both loved it and it was so easy to make. We are about to have the leftovers for lunch this afternoon. Thanks for the great recipe! I can’t wait to try more from your site. Thanks for all the work you put in to sharing your creations with the world!

  6. Aryn

    Hi, I’m about to try this recipe and i was wondering if I can use cream of mushroom instead of broth? My boyfriend likes mushroom, so i thought it would add flavor but i wasn’t sure if the quinoa would cook in it (get enough liquid, i guess). Thanks!

  7. shammi

    Hi Roni, Where can I find Quinoa? I have been looking fo it for a while now, could’nt find it in regular grocery stores.

  8. Anon

    Won’t the yoghurt spoil if just left out like that? I live in a pretty tropical/humid place and I want to pack yoghurt for my kids to bring to school, but I’m worried about it spoiling. Many thanks!

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