SERVES 4
To cook this fish well, you want plenty of very hot oil in the pan to create the browned, crunchy exterior and cook the fillet through quickly. For a well-rounded meal, the nutty, lemony quinoa is full of calcium and potassium for your heart and a low calorie count for your waist.
1 to 1½ pounds white fish fillets
1 cup quinoa
Zest and juice of 1 lemon
½ cup chopped parsley leaves
2 tablespoons extra-virgin olive oil
1 tablespoon margarine
1. Rinse the fish fillets under cold running water and pat completely dry with paper towels. To create a crisp brown crust, the fish can have no trace of moisture when it hits the oil in the pan.
2. Put the quinoa in a fine-mesh strainer and place under cold running water for about 30 seconds, shaking occasionally. This step helps remove any bitterness. Bring 3 cups water to a boil in a medium pot. Add the quinoa and cook, stirring occasionally, for about 20 minutes, or until the water has been absorbed. Remove the pot from the heat and stir in the lemon zest and parsley.
3. Heat the olive oil and margarine in a large heavy-bottomed or cast-iron skillet. When it is very hot, add the fish fillets, skin side down, and cook for 1 to 4 minutes, depending on the thickness of the fillets. The fish will become opaque and appear flaky. Flip the fish over and cook for 1–4 minutes on the other side until done.
4. Spoon the quinoa onto 4 plates, lay the fish on top, sprinkle with lemon juice, and serve immediately.