Indian inspired cod with quinoa salad

High in protein, low fat and more filling than it looks. Great hot or cold, and you can mix it up by adding any veg you like to the quinoa mix.

2 servings / calories per serving = 322 cals

Macros:

  • FAT – 4g
  • CARBS – 31g
  • PROTEIN – 36g

Ingredients:

  • 2 x 150g Cod fillets or loins
  • 50g quinoa (uncooked)
  • 30g red onion (1/2 small)
  • 100g cucumber (1/4)
  • 50g spinach (handful)
  • 150 g natural yogurt (4 tbsp)
  • Juice of ½ lemon
  • 1 tsp coconut oil
  • 8g fresh mint (1 handful)
  • 8g fresh coriander (1 handful)
  • 1 sml garlic clove
  • ¼ tsp turmeric
  • ¼ tsp of cumin seeds
  • 60g tomatoes (2 medium)

How to cook:

 

  1. Boil the uncooked quinoa for around 25 mins (use a veg stock cube if desired for added flavour) until cooked through but still with a slight bite. No one likes soggy quinoa.
  2. Once cooked set aside to cool.
  3. Whilst the quinoa is cooking, in a food blender mix the mint, coriander, yogurt, garlic, turmeric, cumin, salt and pepper and the lemon juice until you get a smooth sauce.
  4. Coat the cod in only HALF of the sauce, leave the remaining sauce for drizzling over the dish once served. Leave to marinate for a few moments.
  5. Meanwhile dice the cucumber, onion and tomatoes, shred the spinach and mix with the cooled quinoa, season with salt and pepper as desired.
  6. Heat the coconut oil in a flat pan and add the cod, turning every 1-2 mins until cooked through. For an opaque middle (this is how I like it cooked) you should only need to cook the cod for 6 mins max, but obviously depends on the thickness.
  7. Once the cod is cooked, serve immediately on top of the quinoa and drizzle with the left over sauce.

Enjoy.

indian cod 2

Screenshot 2015-10-01 12.13.38

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz