If you are looking for a tasty, nutritious meal that feels like summer on a plate, then Grilled Lemon Garlic Mahi-Mahi with Quinoa and Summer Vegetable Medley is the perfect choice. This dish brings together tender fish, hearty grains, and colorful vegetables for a delightful and healthy dinner option.
What is Grilled Lemon Garlic Mahi-Mahi with Quinoa and Summer Vegetables?
This meal features mahi-mahi, a lean, firm white fish that grills beautifully. It is marinated in a zesty lemon garlic sauce and paired with fluffy quinoa and a medley of fresh summer vegetables like zucchini, bell peppers, and cherry tomatoes. Each component brings its own flavor and nutritional boost, making this meal both satisfying and wholesome.
Health Benefits and Precautions
Mahi-mahi is high in protein and low in fat, making it a great option for people watching their calorie intake. It is also a good source of essential nutrients like vitamin B3, B6, and selenium. Quinoa, on the other hand, is a complete protein, meaning it provides all nine essential amino acids. It’s rich in fiber, magnesium, and iron, supporting digestion and heart health. The vegetables add antioxidants, vitamins, and minerals, improving overall wellness.
However, some precautions should be considered. Mahi-mahi can contain moderate levels of mercury, so it’s wise to enjoy it in moderation, especially for pregnant women and young children. Ensure quinoa is rinsed before cooking to avoid a bitter taste from its natural saponins. When grilling, be mindful not to overcook the fish, as it can dry out quickly.
Grilled Lemon Garlic Mahi-Mahi with Quinoa and Summer Vegetables Recipe
Ingredients
- 4 mahi-mahi fillets (about 6 ounces each)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon, zest and juice
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 cup quinoa
- 2 cups vegetable broth or water
- 1 zucchini, sliced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1 tablespoon fresh parsley, chopped
Instructions
1. Marinate the Mahi-Mahi:
In a small bowl, mix olive oil, minced garlic, lemon zest, lemon juice, salt, and pepper. Place the mahi-mahi fillets in a shallow dish or a zip-top bag and pour the marinade over them. Let the fish marinate in the refrigerator for at least 20 minutes, but no more than 1 hour.
2. Cook the Quinoa:
Rinse the quinoa under cold water. In a medium saucepan, bring the vegetable broth or water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until all the liquid is absorbed. Fluff with a fork and set aside.
3. Grill the Vegetables:
Heat a grill or grill pan over medium heat. Toss the zucchini, bell pepper, and cherry tomatoes with a little olive oil, salt, and pepper. Grill the vegetables for 5-7 minutes, turning occasionally, until tender and slightly charred.
4. Grill the Mahi-Mahi:
Place the marinated mahi-mahi fillets on the grill. Cook for about 4-5 minutes on each side, depending on thickness, until the fish is opaque and flakes easily with a fork.
5. Assemble the Plate:
Scoop a serving of quinoa onto each plate. Top with a generous portion of grilled vegetables and a mahi-mahi fillet. Sprinkle fresh parsley over the top before serving.
Final Thoughts
Grilled Lemon Garlic Mahi-Mahi with Quinoa and Summer Vegetables is a vibrant, healthy meal that’s easy to make and bursting with flavor. Thanks to its well-balanced ingredients, it’s perfect for a hearty dinner that doesn’t weigh you down. Plus, it brings a bit of that sunny, coastal feeling right to your table anytime you need it!
Share this content:
