quinoa and lemon crusted fish

Quinoa crumbed fish 2 002

Quinoa truly earns its name as a top ‘super-food’ and is an important addition to any diet.  It’s nutritional profile deems it one of the richest sources of protein found in a plant food as well as being a very rich source of Magnesium, Potassium, Zinc and Iron. It is also high in fibre and all-important antioxidants.

Quinoa is officially a seed, not a grain, and is naturally gluten-free.  This is important as many people I see who follow a gluten-free diet replace wholefoods with refined starches out of caution, and miss out on the healthful benefits of a wholefood diet.

Quinoa is extremely versatile in cooking. It can be used hot and cold as well as in sweet and savoury dishes.

This dish uses the wholegrain in its rolled form and makes a wonderful replacement for traditional wheat-based breadcrumbs. It provides a rich serve of protein, combining both animal-based and plant-based sources, as well as providing a satisfying, crunchy texture.

Quinoa And Lemon Crusted Fish

Serves 4

Ingredients

  • 8 small fillets firm, white fish (eg. Flathead as pictured)
  • 1 egg, lightly beaten
  • 1 cup organic quinoa flakes
  • 3 generous tbsp. fresh, grated Parmesan cheese (optional)
  • grated zest of 1 lemon
  • good pinch of salt, pepper
  • 4 sprigs of finely chopped parsley leaves
  • coconut oil for cooking
  • 4 lemon wedges

Method

  1. Wash fish fillets and pat dry with paper towelling.
  2. In a shallow bowl combine quinoa flakes, lemon zest, Parmesan cheese, parsley, salt and pepper. Place beaten egg in a second shallow bowl.
  3. Coat the fish fillets in the egg and then roll in the quinoa mixture, pressing it firmly until well coated.
  4.  Place a large frying pan on a medium heat. Melt the coconut oil and shallow-fry the fish for 1-2 minutes on each side, or until golden and crispy. Drain on paper towel.
  5. Serve with lemon wedges and a beautiful lemon-dressed fresh salad.

 

 

Leave a Reply

Your email address will not be published. Required fields are marked *