Pan-Fried Cod Dusted in Spelt Flour and Coconut & Served on Quinoa
The kids adore this recipe and it’s one of my husband’s recipes. Enjoy!
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.
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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