We are keen to share this incredible dish which encapsulates summer and all its goodness, colour and warmth…MEDITERRANEAN BAKED FISH WITH QUINOA & CITRUS.
This is a recipe that can be found in The Healthcare Chef’s Knowledge 2: Eating The Rainbow (page 264).
Of course, we love this dish because our sustainable Hoki is ideally suited for baking and pairing with the other fragrant flavours. Hoki is a white fish from New Zealand and its stocks are among the best managed in the world. Along with it’s firm texture and great eating quality it is both sustainable and versatile. NH Case are proud to be the first UK company to bring Hoki into the UK and in 40 years we have never had a complaint about bones being found, it remains hugely popular.
This is a plate of food that is nutritionally balanced with plenty of protein, healthy fats, fibre and antioxidants. It is great for patient feeding as well as enjoying at home in the sunshine.
Ingredients – Serves 6
Baked Fish
- 600g Cod fish fillets
- 200g Cherry Tomatoes, halved
- 100g Black olives, pitted
- 10g Fresh parsley, chopped
- 10g Fresh dill, chopped
- 5g Lemon zest
- 30ml Olive Oil
- Salt & black pepper to taste
Quinoa Base
- 300g Quinoa, rinsed
Citrus Salad
- 150g Spinach
- 2 Oranges, peeled and segmented
- 60g Pomegranate seeds
- 15ml Olive oil
- Salt & black pepper to taste
Method
- Bake the fish: Prepare the oven to 200°C (400°F). Place fish fillets in a baking dish, drizzle with olive oil, and season with parsley, dill, lemon zest, salt and black pepper. Arrange cherry tomatoes and black olives around the fish. Bake for 15-20 minutes, until the fish is flaky and cooked through.
- Prepare the Quinoa: Cook quinoa according to package instructions. Fluff with a fork and set aside.
- Make the Citrus Salad: In a large bowl, toss spinach, orange segments and pomegranate seeds. Drizzle with olive oil and season with salt and black pepper.
- Assemble the Dish: Serve baked fish over a bed of quinoa, with citrus salad on the side.