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Seared Wild Alaskan Pollock
with Quinoa & Sautéed Vegetables
30 MIN
2
Servings
From the Test Kitchen
To top delicate seared fish, we’re making a bright and tangy pan sauce with briny capers and fresh tomatoes, which release their sweet natural juices as they cook. The bright flavors are the perfect pairing for a bed of hearty quinoa tossed together with sautéed zucchini and more juicy tomatoes.
This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com
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NutritionPER SERVING
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Calories400 Cals (est.)
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step-by-step
instructions
1
Cook the quinoa:
Fill a medium pot with salted water; cover and heat to boiling on high. Once boiling, add the quinoa and cook, uncovered, 14 to 16 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.
2
Prepare the ingredients:
While the quinoa cooks, wash and dry the fresh produce. Halve the zucchini lengthwise, then thinly slice crosswise. Peel and roughly chop 2 cloves of garlic. Quarter the tomatoes. Roughly chop the capers. Quarter and deseed the lemon.
3
Cook the vegetables:
While the quinoa continues to cook, in a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced zucchini in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the chopped garlic and half the quartered tomatoes; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Transfer to a bowl; cover with foil to keep warm. Wipe out the pan.
4
Cook the fish:
Pat the fish dry with paper towels. Transfer to a cutting board; halve each fillet crosswise. Season with salt and pepper on both sides. In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Leaving any browned bits (or fond) in the pan, transfer to a plate.
5
Make the sauce:
To the pan of reserved fond, add 1 teaspoon of olive oil; heat on medium-high until hot. Add the chopped capers and remaining quartered tomatoes; season with salt and pepper. Cook, stirring occasionally, 30 seconds to 1 minute, or until the tomatoes are slightly softened. Add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 1 to 2 minutes, or until the tomatoes have started to break down. Turn off the heat. Stir in the juice of 2 lemon wedges.
6
Finish the quinoa & serve your dish:
Add the cooked vegetables and the juice of the remaining lemon wedges to the pot of cooked quinoa; stir to combine. Taste, then season with salt and pepper if desired. Serve the finished quinoa topped with the cooked fish and sauce. Enjoy!
1
Cook the quinoa:
Fill a medium pot with salted water; cover and heat to boiling on high. Once boiling, add the quinoa and cook, uncovered, 14 to 16 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.
2
Prepare the ingredients:
While the quinoa cooks, wash and dry the fresh produce. Halve the zucchini lengthwise, then thinly slice crosswise. Peel and roughly chop 2 cloves of garlic. Quarter the tomatoes. Roughly chop the capers. Quarter and deseed the lemon.
3
Cook the vegetables:
While the quinoa continues to cook, in a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced zucchini in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the chopped garlic and half the quartered tomatoes; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Transfer to a bowl; cover with foil to keep warm. Wipe out the pan.
4
Cook the fish:
Pat the fish dry with paper towels. Transfer to a cutting board; halve each fillet crosswise. Season with salt and pepper on both sides. In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Leaving any browned bits (or fond) in the pan, transfer to a plate.
5
Make the sauce:
To the pan of reserved fond, add 1 teaspoon of olive oil; heat on medium-high until hot. Add the chopped capers and remaining quartered tomatoes; season with salt and pepper. Cook, stirring occasionally, 30 seconds to 1 minute, or until the tomatoes are slightly softened. Add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 1 to 2 minutes, or until the tomatoes have started to break down. Turn off the heat. Stir in the juice of 2 lemon wedges.
6
Finish the quinoa & serve your dish:
Add the cooked vegetables and the juice of the remaining lemon wedges to the pot of cooked quinoa; stir to combine. Taste, then season with salt and pepper if desired. Serve the finished quinoa topped with the cooked fish and sauce. Enjoy!
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