Quinoa-crusted haddock with garlic-roasted tomatoes

Name: Quinoa-crusted haddock with garlic-roasted tomatoes
Total time: 30 min
Yield: Serves 2
Ingredients: oil; 1 clove garlic crushed; ½ bunch oregano roughly chopped; 250g vine tomatoes cut into wedges; 1 tsp sherry vinegar; ½ pack 250g ready-cooked mixed quinoa; 2 skinless fillets haddock; 1 tbsp flour seasoned; 1 egg beaten; to serve rocket salad

Published: September 1, 2015 at 9:41 AM

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Serves 2

Easy

Total time: 30 mins

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This recipe for quinoa-crusted haddock with garlic-roasted tomatoes makes use of ready-cooked quinoa to make this a speedy, satisfying meal that's under 500 calories

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Ingredients

Nutrition

oil
1 clove garlic

crushed
½ bunch oregano

roughly chopped
250g vine tomatoes

cut into wedges
1 tsp sherry vinegar
½ pack 250g ready-cooked mixed quinoa
2 skinless fillets haddock
1 tbsp flour

seasoned
1 egg

beaten
to serve rocket salad

Nutrition: per serving

kcal384
fat14.7g
saturates2.5g
carbs28.5g
fibre4.5g
protein32.3g
salt0.8g

Method

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.
step 2

Tip the quinoa onto a plate and break up any lumps so you have individual grains, and season.
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.

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