Discard technique
You can use the regex technique to discard what you dont want. It consists of having a pattern line:
discard1|other discard|more crap|(the content I want)

Notice that the content you want is the one on the rightest side and within capturing groups:
Said that, you can use this regex:
.*".*".*|.*?(\[\[.*?\]\]).*?
Working demo
MATCH 1
1. [0-9] `[[Hello]]`
Lookaround
On the other hand, if you want to use regex lookaround (lookbehind and lookahead) you can use this regex:
(?<!").*?(\[\[.*?\]\])(?!.*")
Working demo

But I like the discard technique, it's very clear and can save many headaches. You can learn many about it if you look for zx81
, anubhava
posts, they rock on regex.