Healthy Recipes for Better Bladder Control - Halibut with Broccoli Quinoa Pilaf


An easy, light and healthy recipe of halibut and quinoa - an ancient grain with magical powers (9 essential amino acids) - made for a summer evening.

Time: 45 minutes
Yields: 4 servings

INGREDIENTS

DIRECTIONS

  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
  • 1/4 medium yellow onion, finely chopped
  • 1 cup quinoa, rinsed and drained
  • 1/2 teaspoon fine sea salt
  • 2 cups packed broccoli cut into small pieces
  • 2 oz. dried cherries coarsely chopped
  • 1/4 teaspoon ground black pepper
  • 4 (6-ounce) halibut steaks
  • 1 1/2 teaspoon Cajun seasoning
  • Grated lemon rind from ½ a lemon
  • 1/2 bunch of chopped flat leaf parsley for garnish.
    1. Preheat the oven to 400°F.  Line a baking sheet with parchment paper and set aside.
    2. Heat 1 tablespoon of the oil in a medium saucepan over medium-high heat.
    3. Add onion and cook, stirring often, until just softened, 2 to 3 minutes.
    4. Add quinoa, 2 cups water, and salt and bring to a boil. Reduce heat to medium-low, cover and simmer 15 minutes.
    5. Stir in broccoli and cherries, cover and continue to cook until liquid is completely absorbed and quinoa is tender, about 3 minutes longer.
    6. Remove from heat.
    7. Meanwhile, brush halibut steaks with remaining 2 teaspoons oil and rub with Cajun (or other) seasoning to coat steaks evenly on all sides.
    8. Place on prepared baking sheet and bake until opaque throughout, about 20 minutes.
    9. Sprinkle halibut with grated lemon rind and shopped parsley.
    10. Serve fish steaks with a side of pilaf.

    Happy Eating!

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