Feeling bored with your usual dinner? Why not switch it up with this yummy and healthy dish – Blackened Cod with a side of Broccoli Quinoa Stir-Fry? Packed with flavour, nutrients, and a touch of spice, this dish will surely become a new favourite in your household. The tender and flaky cod fillets are perfectly seasoned with a blend of spices and then seared to perfection, giving them a mouthwatering blackened crust. Paired with a vibrant stir-fry of broccoli and quinoa, this meal is satisfying and incredibly nutritious.
Broccoli is rich in vitamins and fibre, while quinoa offers a complete source of protein. With its bold flavours and wholesome ingredients, this Blackened Cod with Broccoli Quinoa Stir-Fry is a winning recipe that will impress your taste buds and health-conscious friends. So why settle for mundane dinners when you can spice things up with this flavorful and nourishing dish?
What is the Nutritional Value of Cod?
Cod is a popular fish that is versatile in cooking and packed with essential nutrients. This white, flaky fish is low in calories and fat, making it a healthy choice for those watching their weight. In addition to being a great source of protein, cod is also rich in essential vitamins and minerals. It contains vitamins A, D, and E and important minerals like potassium and selenium. Cod is also a good source of omega-3 fatty acids known for their heart-healthy benefits. Whether you want to improve your overall health or enjoy a delicious meal, cod is a nutritious option that won’t disappoint.
What are the Health Benefits of Broccoli?
Broccoli is often referred to as a superfood due to its numerous health benefits. Packed with vitamins, minerals, and fibre, this cruciferous vegetable is a powerhouse of nutrition. Broccoli is rich in vitamin C, which boosts the immune system and supports collagen production for healthy skin. It also contains vitamin K, crucial in blood clotting and bone health. Additionally, broccoli is a good source of folate, which is important for cell growth and development. The fibre content in broccoli aids digestion and promotes a healthy gut. With its impressive nutritional profile, incorporating broccoli into your meals, such as in this blackened cod with broccoli quinoa stir-fry recipe, is an excellent way to enhance your overall well-being.
What are the Benefits of Quinoa as a Grain Alternative?
Quinoa is a versatile grain alternative that offers a wide range of health benefits. Unlike traditional grains, quinoa is a complete protein that contains all nine essential amino acids our bodies need. This makes it an excellent choice for vegetarians and vegans looking to meet their protein needs. Quinoa is also high in fibre, which can help promote healthy digestion and prevent constipation. Not only quinoa could increase your overall health, it can also help you with your weight loss and fitness goals. Here are “4 Reasons the Quinoa Grain Can Help You Lose Weight“. It is rich in vitamins and minerals, including iron, magnesium, and zinc, essential for various bodily functions. Additionally, quinoa is gluten-free, making it a suitable option for those with gluten sensitivities or celiac disease. You can enjoy a nutrient-dense grain alternative that supports your overall health and well-being by incorporating quinoa into your meals, such as in this blackened cod with broccoli quinoa stir-fry recipe.
What Ingredients Do I Need to Prepare Blackened Cod and Broccoli Quinoa Stir-Fry?
To prepare this delicious blackened cod with broccoli quinoa stir-fry, you will need the following ingredients:
Blackened Cod:
- Cod fillets
- Olive oil, extra virgin
- Paprika
- Garlic powder
- Dried thyme
- Dried oregano
- Cayenne pepper (adjust to taste)
- Unsalted butter
- Salt and Pepper
Broccoli Quinoa Stir-Fry:
- Cooked quinoa
- Broccoli florets
- Red bell pepper, thinly sliced
- Yellow bell pepper, thinly sliced
- Small onion, thinly sliced
- Garlic cloves, minced
- Olive Oil, extra virgin
- Salt and Pepper
- Fresh cilantro for garnish (optional)
Step-By-Step Instructions on How to Prepare Blackened Cod with Broccoli Quinoa Stir-Fry
Alright, let’s get cooking! For some mouthwatering blackened cod, grab a small bowl and mix together paprika, garlic powder, dried thyme, dried oregano, cayenne pepper, salt, and pepper. Now, pat those cod fillets dry and give them a good spice mixture coating. Make sure every inch of the fillets gets covered with those flavorful spices!
Heat up a skillet over medium-high heat and add a combo of extra virgin olive oil and butter. Once it’s sizzling hot, carefully lay those seasoned cod fillets in the skillet. Let them cook on each side for about 3-4 minutes until they turn beautifully blackened and fully cooked. Once done, set them aside and try not to sneak a bite just yet!
Now, let’s move on to the veggie action. Grab another pan and heat up some extra virgin olive oil over medium heat. Toss in minced garlic and sliced onions, and let them sizzle until they become fragrant and slightly caramelized. Time to add the show’s stars: broccoli florets, red and yellow bell peppers. Stir-fry those babies for a few minutes until they’re tender-crisp and bursting with flavour.
Here comes the best part—add your cooked quinoa to the pan and mix it all up. Let those flavours mingle and dance together. Don’t forget to season with salt and pepper to taste. You’re the boss of your taste buds, so adjust it according to your preferences.
Feeling fancy? Sprinkle some fresh cilantro on top for an extra burst of freshness and a touch of pizzazz. Now, it’s time to plate up! Serve your beautifully blackened cod fillets alongside the vibrant broccoli quinoa stir-fry. Get ready to dive into a mouthwatering meal that will make your taste buds jump for joy. Enjoy every bite of this scrumptious creation!
Nutrition Information (per serving):
Calories: 571
Total Fat: 20.1 g
Sodium: 113 g
Total Carbohydrate: 66.1 g
Dietary Fibre: 9.1 g
Total Sugar: 4.9 g
Protein: 34.6 g
Tips for Perfectly Cooking Blackened Cod with Broccoli Quinoa Stir-Fry
- Make sure to pat the cod fillets dry with a paper towel before seasoning them. This will help ensure a crispy, blackened crust.
- Adjust the amount of cayenne pepper according to your spice preference. If you prefer a milder flavour, reduce the amount or omit it altogether.
- To achieve a crispy and evenly cooked cod, sear the fillets in a hot skillet for a few minutes on each side before transferring them to the oven.
- When stir-frying the vegetables, cook them over medium heat to prevent them from becoming too soft or mushy.
- Be mindful of the cooking time for the broccoli. You want it to be tender-crisp, not overcooked.
- Toss the quinoa stir-fry together with the soy sauce and sesame oil mixture to ensure that the flavours are evenly distributed.
- Feel free to customize the stir-fry by adding other vegetables, such as snap peas or carrots.
Serving Suggestions and Variations of the Recipe
- Serve the blackened cod with broccoli quinoa stir-fry as a complete meal, or pair it with a side salad for a lighter option.
- Drizzle lemon juice over the cod fillets before serving to add a refreshing citrus flavour.
- For added crunch, sprinkle some toasted sesame seeds or chopped nuts on the stir-fry.
- If you’re not a fan of cod, you can easily substitute it with other white, flaky fish like haddock or halibut.
- For a vegetarian or vegan version, swap the cod with tofu or tempeh and use vegetable broth instead of fish sauce in the stir-fry.
- Experiment with different spices and herbs to customize the flavour of the blackened cod. Try adding smoked paprika, chilli powder, or fresh cilantro.
Conclusion and Final Thoughts
In conclusion, this blackened cod with broccoli quinoa stir-fry is a delicious and nutritious meal that will impress your taste buds and health-conscious friends. You can enjoy its numerous health benefits by incorporating fish, such as cod, into your meals, including lean protein and essential omega-3 fatty acids. Broccoli adds a vibrant burst of vitamins, minerals, and fibre to the dish, while quinoa provides a complete source of protein and a gluten-free grain alternative.
With its bold flavours and wholesome ingredients, this recipe is a winning combination that is satisfying and nourishing. So why settle for mundane dinners when you can spice things up with this flavorful and wholesome blackened cod with broccoli quinoa stir-fry? Try it tonight and elevate your weeknight dinner game to a new level of deliciousness and healthfulness.
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Blackened Cod with Broccoli Quinoa Stir-Fry
Ingredients
For the Blackened Cod:
- 4 fillets Cod fish
- 1.5 tbsp olive oil extra virgin
- 1 tbsp butter unsalted
- 2 tsp paprika
- 1 tsp garlic powder
- 1 tsp dried thyme
- 1 tsp dried oregano
- ½ tsp cayenne pepper adjust to taste
For the Broccoli Quinoa Stir-Fry:
- 2 cups cooked quinoa
- 2 cups broccoli florets
- 1 small red bell pepper thinly sliced
- 1 small yellow bell pepper thinly sliced
- 1 small onion small diced
- 3 cloves garlic minced
- 1.5 tbsp olive oil extra virgin
- fresh cilantro for garnish optional
Instructions
For the Blackened Cod:
- Preheat your skillet over medium-high heat.
- In a small bowl, combine paprika, garlic powder, dried thyme, dried oregano, cayenne pepper, salt, and pepper.
- Pat the cod fillets dry using a paper towel.
- Rub the fillets with the spice mixture, ensuring they are evenly coated on both sides.
- Add extra virgin olive oil and butter to the preheated skillet.
- Carefully place the seasoned cod fillets in the skillet and cook for about 4-5 minutes on each side or until the fish is opaque and easily flakes with a fork.
- Remove the cod fillets from the skillet and let them rest for a few minutes before serving.
- Season with additional salt and pepper if desired.
For the Broccoli Quinoa Stir-Fry:
- In a separate pan, heat extra virgin olive oil over medium heat.
- Add minced garlic and sliced onions to the pan, sautéing them until they become fragrant and slightly caramelized.
- Add broccoli florets, red bell pepper, and yellow bell pepper to the pan.
- Stir-fry the vegetables for a few minutes until they reach a tender-crisp consistency.
- Add the cooked quinoa to the pan and mix everything together.
- Season with salt and pepper to taste.
- Garnish the stir-fry with fresh cilantro, if desired.
- Serve the blackened cod fillets alongside the broccoli quinoa stir-fry.
Notes
- For the blackened cod, ensure that the skillet is properly preheated before adding the fillets. This will help create a nice sear and flavorful crust.
- Adjust the amount of cayenne pepper in the blackened cod seasoning to suit your preferred level of spiciness.
- To achieve even cooking, make sure to flip the cod fillets carefully and only after they have developed a golden crust on one side.
- When sautéing the garlic and onions for the broccoli quinoa stir-fry, keep an eye on them to prevent burning. Stir frequently to evenly cook and develop a delicious flavor.
- Feel free to add other vegetables of your choice to the stir-fry, such as snap peas or carrots, for added color and variety.
- When adding the cooked quinoa to the stir-fry, ensure it is heated through before serving. Stir well to evenly distribute the ingredients and flavors.
- Garnish the stir-fry with fresh cilantro for a vibrant and aromatic touch, but it’s optional, so feel free to omit it if you prefer.
- Remember to season both the blackened cod and the stir-fry with salt and pepper to taste, adjusting as needed to suit your preferences.
- Serve the blackened cod alongside the broccoli quinoa stir-fry for a complete and balanced meal that is both satisfying and nutritious.
- Don’t forget to enjoy your meal and experiment with additional seasonings or ingredients to personalize the flavors according to your taste preferences.
