Description
Experience the vibrant flavors of the West Coast with this nourishing Fish Buddha Bowl. Packed with fresh ingredients and a zesty dressing, it’s the perfect meal for any time of day.
Ingredients
- White flaky fish (cod, halibut, rockfish, snapper, or salmon)
- Olive oil
- Salt
- Black pepper
- Fresh lemon juice
- Garlic powder
- Quinoa or brown rice
- Sweet potatoes
- Asparagus
- Bell peppers (any color)
- Zucchini
- Avocado
- Cucumber
- Radish
- Shredded carrots
- Purple cabbage
- Mixed greens or baby spinach
- Tahini (sesame paste)
- Maple syrup or honey
- Water
- Fresh dill or cilantro (optional)
- Toasted pumpkin seeds (pepitas)
Instructions
- Preheat your oven to 400°F (200°C), or prepare a skillet for pan-searing.
- Pat your white fish fillets dry with paper towels. Season generously with salt, black pepper, a squeeze of fresh lemon juice, and a drizzle of olive oil. Optionally, add a pinch of garlic powder or a sprinkle of dried dill.
- For baking, place the seasoned fish on a parchment-lined baking sheet and bake for 10-15 minutes until flaky and cooked through. For pan-searing, heat a tablespoon of olive oil in a non-stick skillet over medium-high heat and sear the fish for 3-5 minutes per side until golden brown.
- Set the cooked fish aside to rest for a few minutes before gently flaking it into bite-sized pieces.
- Rinse your quinoa or brown rice thoroughly under cold water. Prepare according to package directions. For quinoa, combine 1 cup quinoa with 2 cups water (or vegetable broth) in a saucepan, bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. For brown rice, follow a similar process, but it may take longer, usually 40-50 minutes.
- While your fish and grain are cooking, chop your sweet potato into 1/2-inch cubes and, if using, chop asparagus, bell peppers, or zucchini into similar-sized pieces. Toss the chopped vegetables with a tablespoon of olive oil, salt, and pepper on a baking sheet. Roast in the preheated oven for 20-25 minutes until tender and lightly caramelized.
- While everything else is cooking, prepare your fresh veggies by slicing your avocado, thinly slicing cucumber and radishes, and shredding carrots and purple cabbage. Wash and spin dry your mixed greens or baby spinach.
- In a small bowl or jar, combine 1/4 cup tahini, 3 tablespoons fresh lemon juice, 2 tablespoons olive oil, 1 tablespoon water, 1 clove minced garlic, 1 teaspoon maple syrup (or honey), and a pinch of salt and pepper. Whisk until smooth and creamy, adjusting with water as needed.
- In a large bowl, start with your grain base at the bottom. Artfully arrange sections of your cooked fish, roasted sweet potatoes and other vegetables, sliced avocado, cucumber, radish, shredded carrots, and purple cabbage around the grain. Fill any remaining space with mixed greens.
- Drizzle generously with the lemon-tahini dressing and finish with a sprinkle of toasted pumpkin seeds and fresh dill or cilantro. Serve immediately.
- Prep Time: 20 mins
- Cook Time: 30 mins
- Category: Lunch/Dinner
- Method: Baking/Pan-searing
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 5 g
- Sodium: 350 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 10 g
- Protein: 25 g
- Cholesterol: 60 mg
Keywords: Feel free to customize with seasonal vegetables or different grains. For a plant-based option, substitute fish with extra-firm tofu or marinated tempeh.