Vary this meal and go Italian instead with sun-dried tomato and garlic in olive oil instead of the peanut oil mixture. Or use any other type of flavored oil in this recipe.

　　

Ingredients

serves 2

　　Olive oil spray

　　3/4 cup quinoa

　　1 cup water, broth (chicken or vegetable), white wine, or any mixture

　　1/2 to 3/4 pound fish steaks (halibut, salmon, tuna, etc.)

　　2 tablespoons peanut oil

　　1 tablespoon soy sauce

　　1/2 teaspoon minced garlic

　　1/2 teaspoon red pepper flakes

　　1 tablespoon chopped fresh cilantro

　　1/2 teaspoon minced fresh ginger

　　1/4 head cauliflower, cut into medium florets (about 2 cups)

　　1 medium zucchini, halved horizontally and cut into half moons

　　Sea salt

　　6 to 8 cremini or other mushrooms, sliced

　　

Step 1

Preheat the oven to 450°F.

　　

Step 2

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

　　

Step 3

Pour in the quinoa and liquid. Stir to coat the grains and make an even layer. Add the fish.

　　

Step 4

In a small bowl, mix the peanut oil, soy sauce, garlic, red pepper flakes, cilantro, and ginger. Drizzle half of this mixture over the fish. Scatter the cauliflower and zucchini over the fish. Sprinkle with salt and drizzle on the rest of the peanut oil mixture. Drop in the mushrooms.

　　

Step 5

Cover and bake for about 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

　　

nutrition information

Step 6

Calories: 489

　　

Step 7

Protein: 28g

　　

Step 8

Carbohydrates: 52g

　　

Step 9

Fat: 20g

　　

Step 10

Cholesterol: 31mg

　　

Step 11

Sodium: 468mg

　　

Step 12

Fiber: 6g

　　Glorious One-Pot Meals