For our Friday dinner, we opt for healthy baked dishes to kick off the weekend. I prepared a vegetarian quinoa recipe, accompanied by baked tomato fish, to share with my family. The dish features capsicums stuffed with protein-rich tofu and mushrooms, combined with quinoa. Despite its simplicity in ingredients, the dish proved to be a delicious and nutritious meal.
Not only is a gluten-free diet popular among those who are gluten intolerant or have celiac disease, but it has also become a trend to incorporate gluten-free grains such as millet and rice. When it comes to quinoa, the quinoa bowl is often seen as a healthy and regular dinner option. However, I want to highlight a complete meal that consists of a platter-style dish with vegetables, fish, and quinoa, which can be enjoyed as a wholesome meal.
Creating stuffed quinoa peppers is a simple and enticing dinner option. The fish is baked in tomato sauce in the oven, resulting in a tender and delicate texture.
What can I substitute for quinoa?
Couscous is a delicious and excellent substitute for quinoa. When paired with mushrooms and tofu, a light and airy couscous with a grainy yet smooth texture creates a delectable dish.
Do I need to cook the couscous when adding mushrooms and tofu?
No, The couscous is already cooked and it does not require cooking. Just mix the couscous with the cooked tofu and mushroom.
What can I use to bake the fish other than glassware?
Besides glass and porcelain, stainless steel and ceramic are also suitable materials that can be used in the oven.
What fish is best to use for this recipe?
For this recipe, I utilized frozen white fish fillet, although any mild-tasting white fish would suffice. To prepare this tomato-infused fish dish, one could use tilapia, seabass, catfish, or cod.
Restaurant-style foods to enjoy in the comfort of your home
CLAYPOT CHICKEN RICE IN A PRESSURE COOKER– A clay pot chicken rice recipe that includes mushroom and chicken made using a pressure cooker to ease the traditional way of tedious cooking.
BAKED STUFFED SHELLS– Baked asparagus, tofu, and mushroom stuffed shells in tomato sauce to enjoy the light vegetarian pasta.
ROASTED ROTISSERIE CHICKEN– A home-style roasted rotisserie chicken using simple pantry ingredients.
FISH AND CHIPS– A restaurant-style fish and chips baked in a way to enjoy the guilt-free weekend treat.
Quinoa stuffed capsicum & baked tomato fish for a gluten-free feast
For quinoa stuffed capsicum:
- Cajun seasoning-2 to 3 tsp based on spice level
- Quinoa seed-1 cup
- Water-2 cups
- salt for taste
- Tofu-1 1/2 small blocks
- Olive oil
- Button mushroom-200 gms
- Capsicum-4 medium sized
Baked Tomato fish
- Tomato-3 to 4 big sized
- Garlic-6 to 7
- Olive oil
- paprika powder-1 tsp
- pepper powder- 1tsp
- cumin powder -1 tsp
- coriander powder-1 1/4 tsp
- Fish fillet-3 big 1 kg
Quinoa stuffed capsicum
- Boil water in a pan.
- Add required salt.
- Add quinoa when the water is boiling and hot enough.
- Cook until the water evaporates and the quinoa is cooked thoroughly
- Add oil in a pan.
- Add the chopped mushrooms. Cook for a few minutes.
- Add chopped tofu and continue cooking.
- Add cajun seasoning when the water starts to ooze out.
- Mix unti the seasoning covers and spread equally.Cook for a few minutes.
- Add the cooked quinoa and mix well.
- Remove the stem of the capsicum along with the lid.
- Set the oven tempreature to 180C.
- Now clean and pat dried the capsicums.
- Stuff the quinoa, tofu, mushroom filling into the capsicum
- Use cherry tomato rings to decorate.
- Stuff the reamining capsicums as well.
- Sprinkle grated cheese of your choice.
- Transfer the stuffed cpsicums into the preheated oven.
- Cook capsicums 25 to 30 minutes based on their size.
- Quinoaa stuffed caapsicum is ready now.
Baked tomato fish
- Prepare the base sauce-tomato sauce for the fish.
- Heat olive oil in a pan.
- When the oil is hot enough add the chopped garlic.
- Fry the garlic for few minutes.
- Add the chopped onion.
- Add the chopped tomato.
- Add salt to fasten the cooking.
- Add coriander powder when the tomatoes are mushy.
- Add cumin powder.
- Add paprika powder.
- Cook until everything blends together. The base sauce is ready now.
- Wash and pat dry the fish.
- Add salt.
- Add pepper powder.
- Spread the salt and pepper on both sides of the fish.
- Add lemon juice to the tomato base sauce.
- Mix well to get everything mixed well.
- Spread the required amount of base sauce in a glass bowl which you intend to use to bake.
- Place the fish on top of the tomato base.
- Spread some more tomato base sauce on top of the fish as well.
- Bake the fish in a preheated oven for 20 minutes.
- Baked fish is ready now to serve.
- Make sure the tofu and mushrooms pieces are chopped small to make the stuffing part hassle-free.
- I am using parmesan cheese. For a gooey texture use mozzarella cheese.
- Tomato base sauce is the base to prepare the baked fish.
- I am using frozen fish. This fish is already cleaned.
- This fish is a white fish category. This is a less smelly fish to enjoy if you are worried about the strong fish smell.
Healthy foods to accommodate your routine
DAIKON RADISH EGG STIR FRY– A simple comforting stir fry includes daikon radish and egg.
VEGETARIAN PLATTER– A vegetarian platter that includes potato chapati, fruit skewers, pomegranate sharbat, and chia pudding to enjoy the meat-free platter.
BAKED WONTON CHIPS IN OVEN– A simple spiced baked wonton chips to enjoy the crunchy craving.
THAI-STYLE STEAMED FISH WITH LIME AND GINGER– Thai-style steamed chicken flavored with ginger, lemongrass, and lime.
HIGH-PROTEIN BREAKFAST WRAPS– Vegetarian high-protein wraps that are good for breakfast and can be made ahead to enjoy a hassle-free morning.
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