Spicy basil snapper with quinoa

A really delicious snapper recipe with basil sauce. The quinoa is fragrant and perfectly complements the snapper fish. This recipe is gluten-free, relatively low in calories, rich in protein, low in fat and is really nutritious.

While most of the calories from this recipe come from the fat in the snapper, it is a good fat and very healthy. It is full of omega3 fatty acids, which are very beneficial for your heart. It’s relatively low in cholesterol, saturated fat and sodium and very high in protein. For more fibre, add more vegetables, for example, a side salad or lightly steamed vegetables.

Nutrition rundown

• High-quality lean protein is excellent for muscle repair, satiety and metabolic support, while remaining relatively low in saturated fat.
• Rich in heart-healthy monounsaturated fats like olive oil, as they provide beneficial fats that support cardiovascular health and help reduce inflammation.
• Moderate calorie density which are balanced enough for a main meal without being heavy or excessive.
• Low saturated fat keeps heart-health profile favourable despite added olive oil.
• Naturally low sodium is ideal for blood pressure management when salt is kept minimal.
• Good fibre content from quinoa and snow peas, supporting digestive health and gut microbiome balance.
• Low sugar which come naturally from vegetables, with no added sweeteners.
• Complex carbohydrates as quinoa provides slow-releasing energy and helps stabilise blood glucose levels.
• Rich in antioxidants and phytonutrients – basil, coriander and snow peas contribute vitamin C, flavonoids and anti-inflammatory compounds.
• Source of essential minerals – snapper provides selenium and phosphorus, while quinoa contributes magnesium and iron.

Ingredients – snapper

• 140g x 4 wild snapper fillet
• 3 tablespoon olive oil
• 1 cup basil – roughly chopped
• 1/2 cup coriander – roughly chopped
• 2 cups snow peas, cut in half, julienne style
• Salt and pepper to taste

Ingredients – quinoa

• 1/2 cup quinoa
• 1/4 teaspoon ground coriander
• 1/4 teaspoon ground cumin
• 1/2 teaspoon sweet paprika
• Pinch of salt

Method – quinoa

1. Wash the quinoa under cold water and use a sieve to strain the water without losing the seeds.
2. Add the quinoa, ground coriander, ground cumin, ground sweet paprika and salt to 1.5 cups of cold water in a pot and bring to the boil.
3. Once the quinoa has come to the boil, lower the heat and simmer for about 10 minutes, or until completely cooked through.
4. Strain the water (if there is any left) and set aside.

Method – basil snapper

1. Cut the snapper fillets to smaller sizes, if they have not already been cut to size.
2. Add oil to the pan and turn heat to medium-high.
3. Roughly cut the basil and set aside.
4. Add the snapper to the hot pain and cook on each side for about 5-7 minutes.
5. As the fish is cooking, near the end of cooking each side, add the basil to the fish.
6. Once the fish is cooked, served each fillet on top of the cooked quinoa and add cooked basil on top. Serve with some of the snow peas and coriander.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.