RECIPE OF THE MONTH

Posted on June 23, 2014 by Rebecca in Uncategorized

Quinoa Crumbed Fish with Veggie Chips.

Fish and chips are a firm favourite, but can be packed full of calories if you go down the beer battered route! We love this recipe that has given traditional fish and chips a healthy make-over, so that you can indulge without swaying from your healthy eating plan.

Ingredients:

500g sweet potato, peeled, cut into batons

500g beetroot, trimmed, peeled, cut into batons

Olive oil spray

1/4 cup rice flour

1 egg

2 tbs milk

1 cup quinoa flakes

2 tsp finely grated lemon rind

2 tbs chopped fresh chives

1 tbs baby capers, rinsed, drained and chopped

500g flathead fish fillets

100g salad leaves, to serve

Baby herbs, to serve

 

Method

Preheat oven to 200°C. Line a baking tray with baking paper. Place sweet potato and beetroot on the tray, spray with olive oil and roast for 25-30 minutes or until golden. Meanwhile, place the flour in a shallow bowl. Season. Whisk the egg and milk in a separate bowl. Combine the quinoa flakes, lemon rind, chives and capers in a third bowl. Coat a fish fillet in flour; dip in egg mixture, then in quinoa mixture. Repeat with the remaining fish. Heat a large non-stick frying pan over medium-high heat. Spray with olive oil. Cook the fish, in batches, for 2-3 minutes each side or until golden and cooked through (spray with a bit more oil if necessary). Divide the vegetable chips and salad leaves among plates, top with fish and sprinkle with herbs and serve with a wedge of lemon!

*Serves 4 prep 20 mins cooking 30 mins