Gluten Free, Dairy Free
Caribbean-style fish, vegetables, and quinoa
40 mins
Intermediate
2 Servings
In this dish, Marcia Clarke of Abundance Foods Leeds heads back to her Caribbean heritage to come up with a Cajun-inspired ‘posh’ take on fish ‘n’ chips, packed with protein thanks to the fish and the addition of super food quinoa.
Brilliant Bases Used In This Recipe
Bone Marrow Broth
Roast Root Vegetable Stock
About This Recipe
In this dish, our guest chef Marcia Clarke of Abundance Foods Leeds dives back into her Caribbean heritage to bring us a fabulous ‘posh’ version of fish ‘n’ chips, packed with protein and B vitamins.
You can make this with any chunky white fish fillet such as cod, haddock or tilapia. For a change, you can also try it with a smoked version of any of these fish types.
The fish is accompanied by lightly battered courgettes and a nutty take on quinoa. High in protein and fibre and one of the few plant sources that contain all nine essential amino acids, it is also gluten-free and a great alternative to starchy carbs such as rice and pasta.
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Ingredients
2 chunky white fish fillets
200g/7oz gluten free plain flour
50g/1.8oz gluten free panko bread crumbs
250g/9oz plant-based milk
1 tsp garlic powder
2 tsp paprika
1 tsp dried thyme
3 tbsp olive oil
0.5 tsp sea salt
200g/7oz BB bone marrow broth or BB roast root vegetable stock
1 tbsp cajun or jerk seasoning (if serving with quinoa)
50g/1.8oz quinoa
2 tsp mixed sunflower and pumpkin seeds
2 courgettes
Nutrition Per Serving
Calories
640
Fats
17G
Carbs
83G
Protein
46G
Method
Pre-heat the oven to 180C/360F (fan) or 200C/390F (convection)
Mix the seeds and quinoa and add to a pan with the stock in it
Bring the stock to the boil then reduce the heat to simmer for around 20 minutes or until all the liquid is absorbed (this should be a little wet – you do not want it too dry)
Meanwhile season the fish fillets with salt, black pepper, garlic powder, paprika and thyme. Work the seasoning into the fish until completely covered
Slice the courgettes into the size of potato wedges
In a bowl or oven dish combine the flour, breadcrumbs and the rest of the paprika
Add the milk and whisk together to make a smooth batter
Add the seasoned fish fillets to the wet batter mix and fully coat them on both sides
Heat the oil in a pan until hot and fry each fillet just until golden brown on each side
Follow the same method with the vegetables
Place the fish fillets and vegetables (if using) on an oiled metal cooling rack and bake for 15-20 minutes, carefully turning once (This allows any excess oil to drain away)
Carefully remove from the rack and serve immediately with the vegetables on a bed of the quinoa
