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Everyday Cooking - Grilled Plaice with Quinoa  

April 2012                                                                                                                              


stir frying red peppers, mushrooms, broccolli, french beans and peasEveryday Cooking is a feature of run by Rosemary Martin. 

Covering topics such as bread making, meals for one, nutritional meals, healthy eating, freezer cooking, seasonal cooking, microwave cooking, bulk cooking, preserves etc., Useful for older people and those on a limited budget, or single householders…

Please e-mail Rosemary with your cooking comments, or ideas for this section of laterlife 



 April 2012

 Grilled Plaice with Quinoa

Quinoa with grilled plaiceUnlike wheat or rice, quinoa is a complete protein - containing all eight of the essential amino acids. It has been recognised by the United Nations as a supercrop for its health benefits: packed with dietary fibre, phosphorus, magnesium and iron. It is also gluten-free and easy to digest. The facts suggest it is close to a perfect ingredient as you can get. (From the BBC Good Food website)

This dish is delicious- it is light, healthy, and quick and easy to prepare.

Ingredients (Serves 2)

1 tablespoon Sunflower oil
100g quinoa
2 Plaice fillets
1 lemon
half a red pepper, chopped
4 button mushrooms, sliced
A few stems of broccoli, chopped
A handful of french green beans, chopped



  1. Cook Quinoa in a pan of water as per instructions on the packet (for about 15 minutes)
  2. Stir fry the vegetables in the oil for about 8 minutes, or until they are to your liking
  3. Sprinkle some lemon zest on the plaice and grill for about 8 minutes.
  4. Fluff up the quinoa (which should have soaked up all it's water) and add this to the vegetables, keeping it warm.

Serve the grilled fish accompanied by the quinoa and stir fried vegetable mixture with a lemon wedge for squeezing.


  1. Chicken breasts cut into strips can replace the fish. You can stir fry it in with the vegetables
  2. Try a variety of vegetables for the stir-fry and different coloured peppers
  3. Try cooking the quinoa in chicken or vegetable stock, rather than water, for a change.




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