Nutritional Bonus: A moderately fatty fish, striped bass is a good source of omega-3 fatty acids, which may help reduce your risk of heart disease. You'll get 1.4 grams in a serving of this dish. You will also consume 82% of the recommended intake of vitamin B12, which is essential for neurological function and metabolizing homocysteines - low blood levels of this amino acid are tied to a reduced risk of cardiovascular disease.
- Cook Time
- Prep Time
- 1 cup quinoa, rinsed
- 1/2 tsp sea salt, divided
- 1 pint grape tomatoes, halved
- 4 scallions, thinly sliced
- Fresh ground black pepper, to taste
- 4 6-oz boneless, skin-on striped bass or black sea bass fillets
- Olive oil cooking spray
- 3/4 lb tomatillos (about 6 or 7), husks removed
- 2 jalapeño peppers
- 4 cloves garlic, unpeeled
- 1/2 small onion, chopped
- 1/2 packed cup fresh cilantro (leaves and thin stems), plus additional for garnish
- Juice 1 lime
- 1/8 tsp sea salt
- Prepare sauce: Preheat broiler to high. Line a rimmed baking sheet with foil and mist with cooking spray. Arrange tomatillos, jalapeños and garlic in a single layer on sheet. Broil 8 to 10 inches from heat, turning once or twice, until garlic skin is lightly browned, about 5 to 7 minutes. Remove from oven; transfer garlic to a small dish and set aside. Return sheet to oven and broil until tomatillos and chiles are dark brown and very soft, 3 to 5 minutes. Set aside until cool enough to handle.
- Peel garlic and add to a food processor. Trim stems from jalapeños and remove blackened skin. Seed to reduce heat, if desired. To processor, add jalapeños and tomatillos with any juice they released. Add onion, cilantro, lime juice and salt and process until mixture forms a chunky purée, scraping down bowl with a spatula as needed. Set aside.
- In a medium saucepan, bring quinoa, 2 cups water and 1/4 tsp salt to a boil. Reduce heat to low, cover and simmer until water is absorbed and quinoa is tender, 20 to 25 minutes. Remove from heat and immediately stir in tomatoes and scallions; cover and let steam for 10 minutes. Season with black pepper.
- Preheat oven to 425°F. Line baking sheet used for vegetables with new sheet of foil. Place fish, skin side down, on sheet and season with remaining 1/4 tsp salt and black pepper. Roast until flesh is opaque in center, 10 to 15 minutes depending on thickness. Divide quinoa evenly among plates. Lift fish from foil with a slotted spatula (skin will stick to foil) and place on top of quinoa. Spoon 1/4 cup sauce on each plate, sprinkle with additional cilantro and serve.
- Serving Size: 3/4 cup quinoa, 1 fish fillet, 1/4 cup sauce
- Calories: 382
- Carbohydrate Content: 40 g
- Cholesterol Content: 136 mg
- Fat Content: 8 g
- Fiber Content: 6 g
- Protein Content: 38 g
- Saturated Fat Content: 1 g
- Sodium Content: 428 mg
- Sugar Content: 6 g
- Polyunsaturated Fat Content: 3 g