QUINOA STUFFED TROUT FILLETS 藜麥釀鱒魚柳

QUINOA STUFFED TROUT FILLETS

Wheat, gluten, corn, soya, nightshade, egg, dairy & nut free

Quinoa is the delicious gluten/wheat-free and highly nutritious South American seed. The protein in quinoa

contains all of the eight essential amino acids – making it a ‘complete protein’. It is slightly fiddly rolling up the fillets

with the stuffing – but the result is worth the effort!

Ingredients -

150g quinoa grains

700ml gluten/wheat-free vegetable stock

grated rind of one large lemon and one large lime

a large handful of flat-leaf parsley

sea salt and freshly ground black pepper

6 rainbow trout, filleted

200ml dry white wine

Instructions -

Heat the oven to 170C/325F/Gas mark 3.

In a small pan simmer the quinoa in the stock for 10–15

minutes or until it is soft but not mushy. Add the lemon

and lime rind and the parsley. Taste and add salt and pepper

if it needs it – the stock may already be well seasoned.

Lay the trout fillets out on a board and cut in half, lengthways.

Put a spoonful of the stuffing at one end of each fillet and

roll it as neatly as you can. Lay the fillets side by side in an

ovenproof dish, sprinkle over any stuffing that remains and

pour over the white wine.

Cover the dish and bake for 35–45 minutes or until the fish

is cooked.

Serve with a green vegetable or salad.

SERVES 6 – PPER PPORTION

322cals – 47g protein

13g total fat – 0.5g sat / 4g mono / 5g poly

14g carbohydrate of which 2g sugar

2g fibre – 127mg sodium / 0.9g salt

38mg calcium

GOOD SOURCE OF: Selenium

(Source: FoodsMatter)