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Quinoa Crusted Flathead

 

Seedoflife Health

by Seedoflife Health

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This is a super easy, fun, tasty recipe the whole family will enjoy! Pair the fish up with some chips and salad, and lunch or dinner is served.

Both flathead and quinoa are super foods, packed with protein, vitamin Bs, magnesium and other essential vitamins and minerals.


Prep time:
 15 minutes
Cook time: 10 minutes
Total time: 25 minutes

Servings: 4

Ingredients

1kg Flathead fillets

2 eggs, lightly beaten

1 cup quinoa flakes

1 tbsp lemon rind

3 tbsp parsley, finely chopped

1 to 2 tsp parmesan cheese

2 garlic cloves crushed

2 tbsp olive oil or coconut oil for cooking

Salt and pepper

2 lemons to serve

Method

Step 1

Wash the fillets with cold water and pat down with a paper towel.

Step 2

In a food processor, blitz half the quinoa flakes and parsley for 15 seconds.

Step 3

In a shallow bowl combine the mixture from the food processor, the remaining quinoa flakes, parmesan cheese, salt and pepper.

Step 4

In another shallow bowl, combine the egg, lemon rind, garlic and season with salt and pepper.

Step 5

Coat the fish in the egg and then coat it with the dry mix, making sure the fish fillets are firmly coated.

Step 6

Place a large fry pan on medium heat.  Pour (or scoop) the oil into the pan.  Once the oil begins to heat, place the fish on the pan.  Cook on each side for 1-2 minutes, or when brown and crispy.

Step 7

Remove fillets and place them on a plate, do not layer the fillets on top of each other.

Step 8

Serve with a fresh salad and homemade potato wedges. Enjoy!

Recipe by Seedoflife Health (Christiana Argyrou)

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