Pan-fried fish on quinoa salad with asparagus

Pan-fried fish on quinoa salad with asparagus

This quick and nutritious meal is prepared by cooking quinoa in apple juice and stock.

Last updated:
Cuisine:International
Cook time:25m
Prep time:20m
Servings:4

Ingredients

8 tbsp olive oil

1 onion, finely chopped

1 garlic clove, finely chopped

½ dried chilli, finely chopped

400ml vegetable stock

100ml apple juice

250gm quinoa, rinsed

1 lemon, juice of

2 tbsp fresh parsley, chopped

500gm green asparagus, ends cut off, lower third peeled

400gm fish fillet, cut into chunks

1 handful rocket

Method

1. Heat 1 tbsp oil in a pan and fry the onion, garlic and chilli until transparent.

2. Pour in the stock and apple juice and bring to a boil. Add the quinoa and simmer over low heat for about 15 minutes. Drain if necessary and cool slightly.

3. To make the dressing, mix the lemon juice with 4 tbsp oil and the parsley. Season with salt and ground black pepper. Mix about ¼ the dressing with the quinoa.

4. Cook the asparagus for about 5 minutes in a little boiling salted water; it should not be too soft. Drain thoroughly and mix with ¼ of the dressing.

5. Heat 2 tbsp oil in a pan and fry the fish for about 4 minutes, turning all the time. It should still be slightly rare in the middle. Season lightly with salt and ground black pepper and drizzle with a little dressing.

6. Drizzle 1 tbsp olive oil on the rocket. Arrange the quinoa salad on a serving dish. Place the fish and asparagus on top, garnish with rocket and remaining dressing and serve.

Tip: Quinoa can be cooked ahead and refrigerated for up to 1 week. It tends to retain water, so drain it well before plating.

Image courtesy: Stockfood 

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