Quinoa Crusted Fish
Quinoa makes an excellent healthy crust for your favorite fish fillets & is gluten free too! This crispy quinoa coated fish recipe has a slightly nutty flavour from the quinoa with a punchy citrus pepper kick from the seasoning. A little more effort in the crumbing process but worth it in taste!
Serves 2
Effort: Easy/ moderate
Prep: 10 mins
Cook: 10 mins
Gluten free
Ingredients
2 white fish fillets - see hints & tips
25g cornflour
1.5 tbsp citrus pepper seasoning - Mingle
1 egg, beaten
1 tbsp milk
200g cooked quinoa - see hints & tips
3tbsp oil for frying
Instructions
In a bowl mix together cornflour and half of the citrus pepper seasoning. Whisk together egg & milk. In another bowl mix the remaining seasoning with the cooked quinoa.
Dip 1 piece of fish in the cornflour and shake off any excess flour. Dip into the egg and turn to coat, then dip in the quinoa, pressing firmly to coat. Place fish on a lined tray. Repeat with remaining fish.
Heat the oil in a frying pan over medium heat. Place the fish in the pan and cook for 5 to 7 minutes, or until the quinoa is golden and the fish is just cooked through. Drain on paper towel before serving.
Hints & tips
Fish - Use firm white fish fillets, such as basa, ling or snapper. These could be fresh or frozen. If you use frozen make sure you defrost and pat the excess moisture off before crumbing.
Salmon fillets would also work in this recipe.
Quinoa - Use leftover quinoa or cook in the morning to make prep work easier. Any type of quinoa will work.
200g of cooked quinoa is roughly 65g of uncooked.
Oven bake - These fillets can be oven baked. I much prefer fried (just so you know)
Lightly spray the fish with oil spray on both sides. This will help crisp the crumb mixture without too much fat and oil.
Bake in a preheated 180c fan oven for 5 minutes. Use a spatula to turn the fish and bake for a further 5 minutes or until the fish is just cooked through and the coating is crisp and golden.
Serving suggestion - Classic serving suggestion would be with chips & salad. Mix a little of the citrus pepper seasoning through mayo for a quick tasty dipping sauce.
Serve with mash, greens and a white sauce for a more comforting dish.
Storage - Store in the fridge for 3 days. Suitable for freezing.
