Quinoa crumbed fish with vegetable chips

6
Total Time
30 min
Prep
10 min
Cook
20 min
Serves
4
Difficulty
Easy
Move over breadcrumbs; try crumbing fish or chicken in quinoa for a different taste and texture.

Ingredients

orange sweet potato (kumara)

350 g, peeled, cut into 1cm thick batons

red capsicum

1 large, cut into 1cm thick slices

zucchini

2 large, cut into 1cm thick batons

99% fat-free plain yoghurt

cup(s), (80g)

fresh herbs

¼ cup(s), mixed, chopped

garlic

1 clove(s), crushed

white fish

600 g, (4x150g) thin firm fillets

quinoa

½ cup(s), (85g), white

olive oil

1 tbs

fresh dill

1 tbs, sprigs to serve

lemon(s)

1 medium, cut into slices to serve

oil spray

1 x 3 second spray(s)

Instructions

  1. Preheat oven to 220°C. Place sweet potato, capsicum and zucchini on a baking tray. Lightly spray with olive oil. Bake for 20 minutes.
  2. Combine yoghurt, herbs, garlic and 2 tablespoons water in a small bowl. Season with salt and pepper.
  3. Meanwhile, season fish with salt and pepper. Spread quinoa over a plate. Press both sides of each fillet into quinoa to coat. Heat oil in a large non-stick frying pan over medium-high heat. Cook fish for 2 minutes each side or until just cooked through.
  4. Sprinkle fish and vegetables with dill. Serve with yoghurt and lemon slices.

Notes

TIP: If the fillet is too thick, the crumb will burn before the fish is cooked through. Fresh herbs, such as parsley, dill, mint, basil or coriander, will work well in the yoghurt sauce. It is fine to use just one variety.

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