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Grain bowl with fish, quinoa, greens, and roasted vegetables topped with a yogurt dill dressing

Roasted Vegetable Grain Bowl with Seared Cod & Herbed Yogurt Dressing

Grain bowls are a great dinner to prepare when you don't know what to make. There is a simple formula to follow to prepare your bowl: 1/2 cup grains, 1/2 cup greens, 1/2 cup roasted vegetables, and 4oz of lean protein. For this grain bowl, we prepared quinoa, roasted sweet potatoes and zucchini, seared fish, and a side of arugula. This was all topped with a lemon-dill-yogurt dressing.
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Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings 4
Calories 348 kcal

Equipment

  • Stove
  • Oven

Ingredients
  

  • ¾ cup quinoa dry
  • 2 cup sweet potato peeled
  • 1 zucchini cut into 1 in cubes
  • 1 red bell pepper cut into 1-inch cubes
  • 1 red onion small, sliced
  • 1 TBSP olive oil extra virgin
  • 16 oz cod 4 oz filets
  • ½ tsp garlic powder
  • ½ tsp paprika
  • ⅛ tsp salt
  • 2 cups arugula
  • ½ cup Greek yogurt plain, non-fat
  • 1 TBSP lemon juice
  • 1 TBSP fresh dill
  • 1 tsp dijon mustard
  • 1 garlic clove

Instructions
 

  • Preheat the oven to 425℉. Chop the sweet potato, zucchini, bell pepper, and onion and add to a large mixing bowl. Toss with olive oil and salt. Place onto a parchment paper lined baking sheet and roast in the oven for 25-30 minutes or until the vegetables are tender and are slightly carmelized.
  • While the vegetables are roasting, prepare the quinoa by rinsing and cooking it according to package instructions.
  • Pat the filets of cod and season with garlic powder, paprika, salt, and pepper. Heat a non-stick skillet over medium heat and sear the cod for 4 minutes or until the top develops a golden brown color. Fip and cook for an additional 4 minutes on the other side.
  • In a small bowl, combine the greek yogurt, lemon juice, dill, dijon mustard, and garlic.
  • Once all componenets of the dinner are complete - vegetables out of the oven, quinoa cooked and fluffed, fish seared, and dressing made, assemble the grain bowl.
  • The formula for the grain bowl is ½ cup of whole grains, ½ cup of leafy greens (arugula), ½ cup roasted vegetables, 4 oz of lean protein, 2 TBSP of a dressing or condiment of your choosing. Assemble your bowl, and enjoy!

Nutrition

Calories: 348kcalCarbohydrates: 42gProtein: 30gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 50mgSodium: 204mgFiber: 6gSugar: 8g
Keyword arugula, lunch, Mediterranean Diet, non-starchy vegetable, protein rich, quinoa, whole grains
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