Pan-fried­sea bass­with­quinoa

Cycling Plus - - RECIPES -

“Make ex­tra quinoa for lunch or din­ner the next day,” sug­gests Holmes. “It’s a great gluten-free grain and is a rich source of amino acids and min­er­als. The bal­ance of this meal with the pro­tein packed fish and anti-in­flam­ma­tory prop­er­ties of the herbs and veg will su­per­charge your re­cov­ery.”

In­gre­di­ents

Serves 2 2 sea bass fil­lets Co­conut oil, for fry­ing 100g quinoa (plain, black or red) 100g edamame beans, cooked 50g tinned kid­ney beans, drained 1 hand­ful of sugar snaps and green beans 150ml of veg­etable stock Half a bunch of pars­ley and mint

Method

Time to make: 18 min­utes Cook the quinoa with veg stock and sea­son with salt and pep­per. Slice up the beans, and cut up your herbs while the quinoa is cook­ing. Add all your in­gre­di­ents to your quinoa and mix well. Leave on a very low heat. Heat a non-stick pan and dol­lop some co­conut oil in. Pan-fry the sea bass fil­lets skin side down for 5 min­utes. Flip over and fry for 2 min­utes. Mix the herbs in the quinoa and serve up with the fish and some slices of lemon.

Nu­tri­tion

Calo­ries 396, carbs 22g, pro­tein 34g, fats 13.5g

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