Healthy Weeknight Bite: Grilled Sea Bass With Quinoa Pulau, Roasted Nuts And Asparagus


An ideal low-carb dinner is a food you’re already familiar with: high in protein and containing virtually zero carbohydrates. But not all carbohydrates are bad for us. Carbohydrates full of fibre are considered good, as they are absorbed gradually by the body without spikes in blood sugar levels. One of the many recent changes in my food habit and considered a ‘healthy’ lifestyle is replacing some of the good ol’ ‘sinful’ favourites such as white rice (I was born in a Bengali family) and replacing them with brown rice, couscous and recent addition to this list is quinoa. As a natural seed, quinoa is not only a good carbohydrates but also rich in protein, minerals and several vitamins. It has a subtle flavour with a fluffy, creamy and slightly crunchy texture- is what I love the most. If you are having a very busy and hectic lifestyle and still manage to hit the gym or do any kinds of physical exercise 3 to 4 times a week, you are allowed to start bringing more carb-containing foods into your diet. Quinoa has nutritional benefits that should put it at the top of your list like it did mine. So, I have added the ingredients I usually use for my healthy weeknight dinner and combined them with quinoa for this healthy, hearty and super deicious meal. This is a meal I would recommend you to eat particularly on those days you worked extra hard in the gym.

Whip up a quinoa pulau marvel in minutes – it’s superhealthy and counts as 1 of 5-a-day. 

Healthy Weeknight Bite: Sea Bass- Quinoa Pulau With Roasted Nuts And Asparagus

 Let Us Cook Now

Serves: 2

Preparation Time: 25 minutes

Ingredients I used:

Healthy Weeknight Bite: Sea Bass- Quinoa Pulau With Roasted Nuts And Asparagus Healthy Weeknight Bite: Sea Bass- Quinoa Pulau With Roasted Nuts And Asparagus

5-6 Asparagus, halved

4 tbsp olive oil

1 onion, thinly sliced

½ tsp cumin seeds

2 garlic cloves, finely chopped

140g quinoa

500ml water (you can also use vegetable stock)

50g pine nuts, toasted (You can use Cashew, Almond too)

A fillet of Sea Bass (Any white fish would do)

Pinch of Sea Salt

1/4 of a lemon

How I Prepared:

Step One: Heat oven to 180C/fan 160C/gas 4. Put the Sea Bass fillet on a baking sheet and drizzle with 2 tbsp olive oil and a pinch of sea salt. Grill for 15 mins, remove and set aside.

Healthy Weeknight Bite: Sea Bass- Quinoa Pulau With Roasted Nuts And Asparagus Healthy Weeknight Bite: Sea Bass- Quinoa Pulau With Roasted Nuts And Asparagus

Step Two: Heat the remaining olive oil in a large pan. Add the nuts, cumin and garlic, then season to taste.

Healthy Weeknight Bite: Sea Bass- Quinoa Pulau With Roasted Nuts And Asparagus Healthy Weeknight Bite: Sea Bass- Quinoa Pulau With Roasted Nuts And Asparagus

Step Three: Fry on a medium heat for 10 mins until golden.

Healthy Weeknight Bite: Sea Bass- Quinoa Pulau With Roasted Nuts And Asparagus

Step Four: Add onions and asparagus. And stir-fry until they are soft to doneness.

Healthy Weeknight Bite: Sea Bass- Quinoa Pulau With Roasted Nuts And AsparagusHealthy Weeknight Bite: Sea Bass- Quinoa Pulau With Roasted Nuts And Asparagus

Step Five: Add the quinoa, and water or stock. Cover with a lid and cook for 12-15 mins or until the quinoa is soft. Open the lid and gently stir through.

Healthy Weeknight Bite: Sea Bass- Quinoa Pulau With Roasted Nuts And AsparagusHealthy Weeknight Bite: Sea Bass- Quinoa Pulau With Roasted Nuts And AsparagusHealthy Weeknight Bite: Sea Bass- Quinoa Pulau With Roasted Nuts And AsparagusHealthy Weeknight Bite: Sea Bass- Quinoa Pulau With Roasted Nuts And AsparagusStep Six: Heat oil in a heavy-based pan till hot. Add the lemon slice and cook for 1-2 minutes till a dark golden colour. Turn over and caramelise it.

Step Seven: In a serving dish, place the quinoa-asparagus-nuts pulau first and then place the grilled sea bass on top. Place the caramelised slice of lemon over the fish and serve.

Top tip: Use this healthy wonder grain in salad, with chicken, even for breakfast. Because it’s packed with dietary fibre, phosphorus, magnesium and iron, is gluten-free and easy to digest. Not only that, it’s delicious!

Bon appétit!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s