1

Toast the quinoa in a dry frying pan for 4-5 minutes, until fragrant. Remove from the heat and let cool, then put into a food processor and blitz to a fine crumb. Transfer to a shallow dish, add the breadcrumbs and Parmesan and mix to combine

2

Put the flour in a second shallow bowl and season well, then put the eggs into a third shallow bowl. Dip the fish first in the flour, then in the egg and finally in the quinoa crumb. Transfer to a large baking tray that’s misted with calorie controlled cooking spray.

3

TO FREEZE Flash freeze the fish goujons on the baking tray, for 1-2 hours until firm, then divide into 3 x batches of 12 goujons and freeze in freezer bags or an airtight container for up to 3 months.

4

TO COOK To cook from fresh, preheat the oven to 210°C, fan 190°C, gas mark 7. Mist the goujons all over with cooking spray and bake for 14-16 minutes, turning halfway through, until cooked and golden.