19 January 2014

Lemon, Caper & Parsley Crusted Fish with Summer Quinoa

A new cookbook purchase late last year was Nadia Lim’s Good Food Cook Book.  It is packed full of delicious recipes that are also healthy & good for you.  So really the perfect cook book for this time of year to get me back on track post all the holiday over indulgences. Healthy food is all well & good but even more importantly it’s got be tasty & satisfying.  Feeling unsatisfied & deprived is never good!

The first dish that caught my eye was this lemon, caper & parsley crusted fish ticking  all the boxes.

Lemon, Caper & Parsley Crusted Fish with Summer Quinoa, barely adapted only slightly from Nadia Lim’s Good Food Cook Book

The tweaks; one gluten free person so gluten free bread crumbs used. I used Phoenix Gluten Free bread crumbs; a mix of rice flour, tapioca flour, ground linseed, pumpkin & sunflower seeds, oregano, thyme, onion, olives, tomato & paprika...I think actually better than plain old regular bread crumbs.  Lovely & crispy & full of flavour.

The couscous was switch for quinoa & a good handful of mint added.

Serves 4


For the fish

1/2 cup bread crumbs
Zest of 1 lemon
1/4 cup flat leaf parsley, finely chopped
1 tbsp capers, finely chopped
1/4 cup Parmesan cheese grated
1 tsp Dijon mustard
1 tbsp olive oil
4 white fish fillets, I used terakihi
Salt & pepper
Olive oil to drizzle

For the quinoa

2 medium zucchini, peeled in to ribbons
1 punnet cherry tomatoes
2 cups cooked quinoa*
1/2 cup feta, crumbled
1/2 cup basil leaves
1/2 cup mint leaves, roughly chopped
Salt & pepper
Lemon wedges to serve


Preheat oven to 200C / 400F

Line 2 baking trays with baking paper.  In a medium bowl mix together the bread crumbs, lemon zest, parsley, capers & Parmesan. Season with a little salt & pepper.

Arrange the fish fillets on one of the baking trays.  Mix together the Dijon mustard & olive oil & spread it equally over each of the fish fillets. Liberally sprinkle the bread crumbs over the top to coat well & to deliver a wonderfully golden crisp coating.

Place the zucchini ribbons & cherry tomatoes on the other tray, drizzle with olive oil & season with salt & pepper.  Place both trays in the oven, the fish above the vegetables. Cook for 8-10 minutes until the fish is just cooked through.

Fluff up the quinoa & toss together with the zucchini, cherry tomatoes, feta, basil & mint.  Season with salt & pepper.

Serve the salad alongside the fish with some lemon wedges to squeeze over the top.

*For 2 cups cooked quinoa add1 cup of uncooked quinoa add to cups of water & bring to boil.  Simmer for 12 minutes & then all the water should be absorbed.  Fluff with a fork.

This is bright & fresh & one that will most definitely be making a few encore appearances. The herby crust is golden, crisp & full of flavour with the combination of capers, parsley & Dijon.

If you like this you might like this Herb Crusted Fish with Crisp Rosemary Potatoes
Three years ago Multi Vegetable Paella



  1. I think I might try this with a mix of nuts and seeds instead of the breadcrumbs. Looks delicious :o)

    1. This one was so good & we loved the gluten free bread crumbs :)

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