QUINOA CRUSTED FLATHEAD

This is a super easy, fun, tasty recipe the whole family will enjoy! Pair the fish up with some chips and salad, and lunch or dinner is served.

Both flathead and quinoa are super foods, packed with protein, vitamin Bs, magnesium and other essential vitamins and minerals.


Serves: 4

Prep time: 15 minutes Cook time: 10 minutes   

Total time: 25  minutes

 

INGREDIENTS

  • 8 small to medium flathead fillets

  • 2 eggs, lightly beaten

  • 1 cup quinoa flakes

  • 1 tbsp lemon rind

  • 3 tbsp parsley, finely chopped

  • 1 to 2 tsp parmesan cheese

  • 2 garlic cloves crushed

  • 2 tbsp olive oil or coconut oil for cooking

  • Salt and pepper

  • 2 lemons to serve

 

METHOD

  1. Wash the fillets with cold water and pat down with a paper towel.

  2. In a food processor, blitz half the quinoa flakes and parsley for 15 seconds.

  3. In a shallow bowl combine the mixture from the food processor, the remaining quinoa flakes, parmesan cheese, salt and pepper.

  4. In another shallow bowl, combine the egg, lemon rind, garlic and season with salt and pepper.

  5. Coat the fish in the egg and then coat it with the dry mix, making sure the fish fillets are firmly coated.

  6. Place a large frying pan with olive oil on medium heat. Once the oil begins to heat, place the fish on the pan.  Cook on each side for 1-2 minutes, or when brown and crispy.

  7. Remove fillets and place them on a plate drain any excess oil. Avoid layering the fillets on top of each other.

  8. Serve with a fresh salad and homemade potato wedges.