Spiced Fish with Zesty Quinoa & Raisins

When you think about eating healthy, you might picture bland, boring meals that are anything but exciting. But here's the good news: healthy eating doesn't have to be a flavourless chore! With the right ingredients and a dash of creativity, you can whip up nutritious and downright delicious dishes. Enter my Spiced Fish with Zesty Quinoa & Raisins —a vibrant, flavourful meal that proves you can have the best of both worlds.

This dish combines the rich, savoury goodness of seasoned white fish with a quinoa salad that's got it all: sweetness from raisins, a spicy kick from jalapeño, and a refreshing crunch from capsicum. It's a winning combo that's high in protein, gluten-free, and dairy-free and perfect for meal prep. Whether you're after a quick weeknight dinner or something to impress your dinner guests, this recipe will soon become a staple in your kitchen.

THE HEALTH BENEFITS OF THIS DISH.

High in Protein: Protein isn't just for bodybuilders—it's essential for everyone. It helps build and repair tissues, keeps you full, and maintains muscle mass. The white fish in this recipe delivers 38 grams of high-quality protein per serving, making it a lean, satisfying choice.

Rich in Healthy Fats: Olive oil isn't just a cooking staple; it's a powerhouse of healthy monounsaturated fats, which are great for your heart. These fats help lower inflammation, improve cholesterol levels, and give you lasting energy.

Complex Carbohydrates: Quinoa isn't just trendy—it's a nutritional superstar. As a complex carb, it provides long-lasting energy and is packed with fibre, helping with digestion and blood sugar control. Plus, quinoa is one of the rare plant-based foods that's a complete protein, so it's a win for vegetarians and meat lovers alike.

Loaded with Vitamins and Minerals: The capsicum and jalapeño in this dish aren't just for flavour—they're also packed with vitamins like C and A, plus minerals like potassium, all of which are crucial for your immune system, skin health, and blood pressure management.

Low in Calories: At just 450 calories per serving, this dish is perfect if you're watching your weight but still want something filling and delicious. The balanced mix of protein, healthy fats, and complex carbs will keep you satisfied without going overboard on calories.

NURTITIONAL PANEL (per serving)

Calories: 450 kcal

Carbohydrates: 52g

Protein: 38g

Fats: 10g

Fibre: 7g

SPICED FISH WITH ZESTY QUINOA & RAISINS.

Serves 2 people

Prep 15 mins Cook 5 -10 mins

85g dry quinoa

2x 140g white fish fillets of your choice (think Coral Trout, Snapper, or Barramundi)

1 tsp. Italian seasoning

1 tbsp. olive oil

½ jalapeño pepper, diced

½ red capsicum, diced

50g raisins

½ lime, juiced

1 tbsp. parsley, chopped, to garnish

STEP-BY-STEP COOKING INSTRUCTIONS.

Step 1: Cook the Quinoa

First things first, let's get the quinoa going. Rinse it under cold water to remove any bitterness, then add it to a pot with twice as much water (about 170ml in this case). Bring it to a boil, then lower the heat, cover, and let it simmer for about 15 minutes until all the water is absorbed. Fluff it up with a fork and set it aside to cool slightly.

Why Quinoa? Quinoa is a no-brainer when it comes to healthy eating. It's packed with protein, fibre, and vitamins and minerals. Plus, it's naturally gluten-free, making it an excellent choice for almost anyone.

Step 2: Season the Fish

While your quinoa is cooking, let's prepare the fish. Season the fillets all over with Italian seasoning, plus a pinch of salt and pepper. The Italian seasoning includes herbs like oregano, basil, and thyme, perfect for pairing with the mild flavour of white fish.

Why White Fish? White fish, like Coral Trout, Snapper, or Barramundi, is a lean source of protein that’s low in fat and calories. It’s also packed with nutrients like selenium, vitamin B12, and omega-3s, which are great for your heart and brain.

Step 3: Cook the Fish

Heat half of the olive oil in a frying pan over medium heat. Once the oil is hot, add your fish fillets. Cook them for about 5 minutes on each side until they're cooked and flake easily with a fork. The key here is not to overcook—just enough to keep the fish tender and juicy.

Cooking Tip: Don't crowd the pan! If it's too small to comfortably fit both fillets, cook them in batches. This way, they'll sear properly rather than steam.

Step 4: Prepare the Quinoa Salad

While the fish is cooking, let's get that quinoa salad together. Mix the cooked quinoa with the diced jalapeño, red capsicum, and raisins in a large bowl. This combo gives you a sweet, spicy, and crunchy mix that's hard to beat.

Drizzle in the remaining olive oil and lime juice, then toss everything together until well combined—season with salt and pepper to taste. The lime juice adds a fresh, tangy flavour that really brings the salad to life.

Why These Ingredients? Jalapeños are remarkable for their metabolism-boosting capsaicin, and capsicum is loaded with vitamin C, which is excellent for your immune system. Raisins add a natural sweetness and some fibre, making the salad tasty and super nutritious.

Step 5: Assemble the Dish

Now, it's time to bring it all together. Divide the quinoa salad between two plates, creating a bed for the fish. Place the cooked fish fillets on top, then garnish with chopped parsley for a pop of colour and fresh flavour.

Serving Suggestion: This dish is fantastic on its own, but if you're feeling extra hungry, pair it with a side of steamed veggies, a fresh green salad, or even some roasted sweet potatoes for a little extra indulgence.

HEALTH BENEFITS OF SPICED FISH WITH ZESTY QUINOA & RAISINS.

Protein-Packed Meal: With 38 grams of protein per serving, this dish is an excellent choice for anyone looking to support muscle repair and maintenance. Plus, protein helps keep you full and satisfied long after you've eaten.

Supports Heart Health: The mix of olive oil, quinoa, and white fish brings in healthy fats and omega-3s, which are known for reducing inflammation and boosting heart health. Regularly eating omega-3s can help lower your risk of heart disease, making this dish a smart choice for your ticker.

Rich in Antioxidants: Colourful veggies like capsicum and parsley are rich in antioxidants, which help protect cells from damage and reduce inflammation—key for preventing chronic diseases.

Low-Calorie, High-Nutrient: At just 450 calories, this meal is perfect for those watching their weight but still looking for something satisfying. Despite being low in calories, it's packed with protein, fibre, and essential vitamins and minerals.

Gluten-Free and Dairy-Free: This dish is naturally gluten—and dairy-free, suitable for those with dietary restrictions. Its high protein and fibre content makes it a balanced meal that everyone can enjoy.

AND FINALLY

Spiced Fish with Zesty Quinoa & Raisins is the ultimate example of how healthy eating doesn't have to be boring. This dish is packed with flavour and nutrition and easy to whip up. The seasoned white fish pairs perfectly with the vibrant quinoa salad, giving you a meal that's not only good for you but also incredibly satisfying.

Whether you're cooking for yourself, your family, or friends, this recipe is a surefire hit. It's simple enough for a weeknight dinner but fancy enough to serve to guests. Plus, it's great for meal prep—double the recipe, and you've got lunch sorted for the next day.

So, the next time you're looking for a meal that's as nutritious as it is delicious, give this Spiced Fish with Zesty Quinoa & Raisins a try. Your taste buds—and your body—will thank you!