Ingredients
- oil
- garlic 1 clove, crushed
- oregano ½ bunch, roughly chopped
- vine tomatoes 250g, cut into wedges
- sherry vinegar 1 tsp
- ready-cooked mixed quinoa ½ pack 250g
- haddock 2 skinless fillets
- flour 1 tbsp, seasoned
- egg 1, beaten
- rocket salad to serve
Method
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Step 1
Heat the oven to 200C/fan 180C/gas 6. Whisk 1 tsp oil with the garlic, oregano and season. Toss in the tomatoes then tip onto a baking tray. Roast for 20 minutes until the tomatoes begin to collapse. Sprinkle over the sherry vinegar.
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Step 2
Tip the quinoa onto a plate and break up any lumps so you have individual grains, and season.
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Step 3
Dust the haddock in the flour, dip in the egg and press into the quinoa on both sides. Fry the fish in 1 tbsp oil in a non-stick pan for 3 minutes on each side until cooked and the quinoa has browned. Serve with the tomatoes and rocket salad.
Nutritional Information
- Kcals 384
- Fat 14.7g
- Saturates 2.5g
- Carbs 28.5g
- Fibre 4.5g
- Protein 32.3g
- Salt 0.8g