Cuban Halibut with Black Bean & Orange Quinoa

Reposted from CleanEatingMag.com

By Diane Welland MS, RD

First Line Therapy Servings: 

4 oz. filet and 1 1/2 cups quinoa mixture: 1 Protein, 0.25 Oil (1/4), 1.25 Category 1 Vegetables (1 1/4), 1 Grain, 0.25 Fruit (1/4), 0.5 Legume (1/2)

Serves: 4
Hands-on time: 10 minutes
Total time: 35 minutes

INGREDIENTS:

• 4  4-oz halibut fillets, skin and bones removed
• Marinade
• 1 tsp orange zest
• 1 tsp lime zest
• Juice 1/2 lime
• 1/4 tsp sea salt
• 1/8 tsp ground black pepper

QUINOA

• 1 tsp peanut oil
• 1/2 cup diced red onion
• 1 tsp ground cumin
• 1 tsp dried oregano
• 1/4 tsp sea salt
• 1/8 tsp ground black pepper
• 1 clove garlic, crushed
• 1 bunch or bag spinach (9 oz), roughly chopped
• 1 cup uncooked quinoa
• 1 cup cooked black beans
• 1 orange, sectioned with juice
• 1 tsp orange zest
• 1/2 cup chopped fresh cilantro

INSTRUCTIONS:

1. Set oven to broil. Place halibut in a large bowl.
2. Prepare marinade: In a small bowl, mix together orange and lime zests, lime juice, salt and pepper. Pour marinade over halibut and set aside.
3. Prepare quinoa: In a large sauté pan, heat oil on medium. Add onion, cumin, oregano, salt, pepper and garlic. Cook for 3 minutes, until spices release their aroma and onion begins to soften. If onion starts becoming too brown, add 1/4 cup water. In batches, add spinach and cook, covered, for 3 to 4 minutes, until slightly wilted. Add quinoa and 2 cups water. Increase heat and bring mixture to a boil, then reduce heat to a simmer. Cook, covered, for 10 minutes. Add beans and cook for 5 more minutes. Then gently mix in orange sections and juice, orange zest and cilantro. Heat through for 1 more minute.
4. Meanwhile, place halibut and marinade on a baking sheet and broil in oven for about 8 minutes. Serve halibut over quinoa mixture.

Nutrients per serving (1 halibut fillet and 1 1/2 cups quinoa mixture): Calories: 374, Total Fat: 6.5 g, Sat. Fat: 1 g, Omega-3s: 640 mg, Omega-6s: 1,480 mg, Carbs: 47 g, Fiber: 9 g, Sugars: 3 g, Protein: 34 g, Sodium: 640 mg, Cholesterol: 36 mg

TRY THIS:
Swap out the spinach in this recipe for any other dark, leafy cooking green such as Swiss chard or kale.