Quinoa and Lemon Crusted Fish with Sweet Potato Fries

by on August 16, 2015

Quinoa and Lemon Crusted Fish with Sweet Potato Fries

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FishChipsThanks to Elissa Jewell
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This recipe was created using the “In The Trenches” diet info in our Members Only section at www.mountaindogdiet.com. Based on the Pump Day of Mountain Dog Diet expert coach as of his 11 week out diet which you can sign up or log in to read here:

Meal 5: 8 oz. lean whitefish, big salad with green veggies and balsamic vinegar, 1 cup (200 grams) sweet potato.

A few substitutions have been made to keep macros the same, but I stuck to the outlined ingredients as best as possible. This is a very simple dish to make but the flavor speaks for itself! The fish is also able to be frozen in individual portions after cooking, although it does taste best straight out of the oven.

Ingredients:

  • 8 ounces (220g) raw whitefish
  • 7 ounces (200g) raw sweet potato
  • 0.35 ounces (10g) dry quinoa
  • Zest of ½ a lemon
  • 1 raw egg white
  • 1 cup rocket and spinach mix
  • 1 tablespoon balsamic vinegar

Directions:

Preheat the oven to 180 degrees C (350F).

In a clean plastic bag, place the egg white and fish and shake to combine. Lay the dry quinoa onto a plate with the lemon zest, season well with salt and pepper and coat the fish as evenly as possible on both sides. Place on a tray lined with baking paper and cook on the top shelf of your oven.

Meanwhile, prepare the sweet potato fries by cutting raw sweet potato into long, thin matchsticks.*
Lay them out evenly on another tray lined with baking paper (no need to add any oil) and make sure they’re not touching or too close together. Cook in the centre rack of the oven for 20 minutes or until crispy. The fish and the sweet potato fries will be cooked at the same time, serve with a side salad of the rocket and spinach and drizzle with balsamic vinegar. The bitterness of the rocket leaves balances out the sweet potato and balsamic vinegar nicely.

*If your time is short and you want to bulk-cook, you can simply chop your sweet potato into cubes around 1cm on each side. They will cook in the same amount of time but won’t take as long to prep.

Nutritional Info:

Prep & Cook Time: Prep – 10 min / Cook – 40 min
Servings: 1

Calories: 357
Fat: 4.8g
Protein: 40.4g
Carbs: 35g
Fibre: 7g

Check out Elissa’s MASSive eBook which is a compilation of over 80 recipes from breakfast, lunch and dinner through to desserts.
To buy a copy for just $5, email [email protected].