How To Make Pan-Fried Cod dusted in Spelt Flour and Coconut & Served on Quinoa By Honest Mum

The kids adore this recipe and it’s one of my husband’s recipes. Enjoy!

Pan-Fried Cod dusted in spelt flour and coconut and served on quinoa with garlic and onions.

The coconut brings in East Asian influences, which works with the nuttiness of the black quinoa.

As the cod is dusted in spelt flour, it’s a slower-releasing grain. Quinoa is busting with protein and B vitamins proving to be a healthy dish for your family.

Let me know if you try it.

Pan-Fried Cod dusted in spelt flour and coconut and served on quinoa with garlic and onions.

cod and quiona

Ingredients (serves 2)

  • 2 tbsp of extra-virgin olive oil
  • 1 white onion, chopped
  • 4 cloves of garlic, sliced finely
  • 160g Quinola Mothergrain Black Grain
  • 300ml organic vegetable stock, boiled
  • 2 x boneless and skinless, sustainably caught cod fillets.
  • 50g of spelt flour
  • 1 large egg, whisked
  • 1 1/2 tablespoons of coconut oil
  • Salt and pepper to season
  • Juice of 1/2 a lemon


Heat your olive oil in a shallow/ pan, cook the onion and garlic for around 7-10 minutes until they are soft and the garlic has turned a golden brown.

Add the quiona, fry for around 1 minute before adding the vegetable stock.

Bring to the boil and then reduce to a simmer and cover with a lid. When the quinoa is ready, make sure you drain it well as the grains retain water.

Cooking time depends on how you like your quinoa to taste. Here’s a handy guide for red quinoa:

For crunchy, cook for 12-13 minutes

For al dente, cook for 14 minutes

For soft, cook for 16 – 19 minutes

For super soft, cook for 20+ minutes

While your quinoa is cooking, prepare and fry your cod.

First, add the spelt flour and salt/pepper to a bowl. In a second bowl, add the egg. Coat both fillets in the spelt flour mix and then follow by coating in the egg mixture. Ensure that the whole fillet is covered.

Add the coconut oil to the pan and turn the heat to medium. Add the crusted cod to the pan and cook for about 3 minutes on each side until lightly browned.

When the quinoa is ready remove from the pan and remove any excess water. Serve the cod and quinoa together, seasoning with salt and pepper and lemon juice.


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30 Responses

  1. Charlotte Oates

    I’m so impressed that you’ve managed to get back to healthy eating so close to Christmas, I’ve pretty much written it off until the new year! This cod sounds delicious which must have made being good all the easier.

  2. Adam Alexander

    Ok this looks amazing! I’m intrigued by this lack quinoa!! Will have to give it a try 🙂 x

  3. Mel

    I’m so pleased with myself for remembering to link today! I used to get reminders every week, but they’ve gone so my baby brain rarely remembers to link these days, he he! Your recipe is the kind of thing I’d order at the restaurant. I love cod, but I don’t cook much fish at home. I haven’t had quinoa in ages and I love it. Feeling hungry now!

  4. Jenny

    Oh looks delicious thank you so much for hosting sorry it’s been awhile since linking up been eating too much of my cooking before I take photos hahaha Happy Holidays.

  5. lizzie ( firstooth )

    Oh Vicki, you always have such fabulous recipes!! None from me this week but will still take a peak at others. Colds have struck our house again so I will need a little inspiration x


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