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

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

Want learn more about nutrition and how it can impact your mind, body and training?  Click below to download a FREE SAMPLE of my 12 week body transformation programme for Men and Women.

12 week body transformation free sample

Visit www.action-reaction-training.com to sign up to the 12 week body transformation programme.

COST = £199 incl VAT for the full 12 weeks (less than £17 per week, the cost of just one cup of coffee per day!)

* Payment plan is available spreading the cost over 3 months as below:

  • At checkout = £66.33
  • Month 2 = £66.33
  • Month 3 = £66.33

Follow me on