TUNA WITH QUINOA AND YELLOW PEPPER 吞拿魚黃椒藜麥飯

TUNA WITH QUINOA AND YELLOW PEPPER

Wheat, gluten, corn, soya, dairy, egg & nut free
The quinoa has a lovely nutty texture that contrasts well with the denser tuna and the crispy raw pepper.

Ingredients -

6 tbsp olive oil
3 large cloves garlic, peeled and sliced thinly
2 heaped tsp ground cumin
250g quinoa – we used a red quinoa
1.2 litres wheat and gluten-free vegetable stock
2 large tuna steaks cut in matchsticks
juice 3 lemons
sea salt and freshly ground black pepper
1 medium yellow pepper, sliced thinly
Basil

Instructions -

1. Heat 3 tablespoons of the oil in a wide pan and very gently cook the garlic and the cumin until the garlic is softened and almost transparent.
2. Add the quinoa, stir round well then add the stock. Bring to the simmer and cook, uncovered for 15–20 minutes or until the quinoa is cooked and the liquid absorbed. Add more if you need to.
3. In a separate pan, heat the remaining oil till almost smoking.
4. Add the tuna matchsticks and cook very quickly to sear the outside without over cooking.
Tip the tuna into the quinoa and mix well in.
5. Season to taste with lemon juice, salt and pepper. Mix in half of the yellow pepper and scatter the rest over the dish along with the basil.
6. Serve at room temperature.

SERVES 6 – PER PORTION
338cals – 23g protein
16g total fat – 2.5g sat / 9.4g mono / 3g poly
27g carbohydrate of which 6g sugar
1.5g fibre – 158mg sodium / 0.4g salt
46mg calcium
GOOD SOURCE OF: Vitamin B2, B6, B12, C, selenium & iron.

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)