Ocean Trout with Tomato, Quinoa and Fetta
Delicious fish in only three steps!
600g skinless ocean trout fillets
1 cup quinoa
1 can (400g) chopped tomatoes
3 cloves garlic, crushed
Pepper
100g fetta, crumbled
Zest of 1 lemon
¼ cup fresh basil, chopped
PROTEIN 30.1g
FAT – TOTAL 11g
SATURATED FAT 3.66kg
CARBOHYDRATES 32.3g
SUGARS 2.1g
SODIUM 8190mg
Ingredients
800ml vegetable stock600g skinless ocean trout fillets
1 cup quinoa
1 can (400g) chopped tomatoes
3 cloves garlic, crushed
Pepper
100g fetta, crumbled
Zest of 1 lemon
¼ cup fresh basil, chopped
Method
1 Place stock in a medium saucepan and bring to the boil. Add ocean trout, reduce heat to medium and simmer for 10 minutes until fish can be flaked into pieces but is still a little pink in the middle. Remove fish and set aside, reserve stock.
2 Add quinoa, tomatoes and garlic to stock and bring to the boil. Simmer uncovered for 10-15 minutes until quinoa is cooked and almost all the liquid has been absorbed. Season with pepper.
3 Serve topped with crumbled fetta, lemon zest and basil.
Notes
NUTRITIONAL INFO
Quantity per serving
ENERGY 1476kJPROTEIN 30.1g
FAT – TOTAL 11g
SATURATED FAT 3.66kg
CARBOHYDRATES 32.3g
SUGARS 2.1g
SODIUM 8190mg
- Source:
- New Idea
- Author:
- Stylist:
- Caroline Marson
- Photographer:
- Andre Martin
