Grilled Fish Fillet with Quinoa and Tender Rocket Salad
Light, easy-to-digest and gut-friendly: lean white fish, gluten-free quinoa, and tender rocket to nourish your gut microbiome.
Ingredients
- 2 white fish fillets (cod, hake or coley, approx. 150 g each)
- 150 g white or tricolour quinoa (dry weight)
- 80 g young, tender rocket
- 3 tablespoons extra virgin olive oil
- 1 lemon (juice + zest)
- 1 teaspoon fresh flat-leaf parsley, finely chopped
- 1 teaspoon fresh dill, finely chopped (or dried)
- 1 tablespoon chives, finely snipped
- 1 teaspoon mild mustard, free from garlic and onion (optional)
- Fine salt and freshly ground black pepper
- 300 ml water for cooking the quinoa
Instructions
Preparation Steps
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Rinse the quinoa thoroughly. Place the quinoa in a bowl, cover with cold water, stir and drain. Repeat 2 to 3 times until the water runs clear. This step is essential to remove saponins — naturally occurring compounds that can irritate the gut lining in sensitive individuals.
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Cook the quinoa. In a saucepan, bring 300 ml of water to the boil with a small pinch of salt. Add the rinsed quinoa, reduce the heat to low, cover and cook for 12 to 15 minutes, until the water has been fully absorbed and the little white "tails" are visible. Remove from the heat and leave to rest, covered, for 5 minutes, then fluff with a fork.
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Prepare the fish marinade. In a bowl, whisk together 1 tablespoon of olive oil, the juice of half the lemon, the dill, the parsley, a pinch of salt and a turn of black pepper. Place the fish fillets in the mixture and leave to marinate for 5 to 10 minutes at room temperature. Do not marinate for longer than 15 minutes, as the acidity of the lemon may begin to "cook" the fish.
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Grill the fish. Heat a griddle pan or non-stick frying pan over a medium heat. Once hot, place the fillets skin-side down and cook for 3 to 4 minutes without moving them. Turn carefully and cook for a further 2 to 3 minutes, depending on thickness. The fish is ready when the flesh turns opaque and flakes easily. Avoid cooking over too high a heat, which would dry the fillet out and make it harder to digest.
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Make the light dressing. In a small bowl, whisk together the remaining 2 tablespoons of olive oil, the juice of the other half of the lemon, the finely grated zest, the snipped chives and, if you wish, the mild mustard. Season lightly with salt and pepper. This olive oil-based dressing supports the absorption of fat-soluble vitamins found in rocket, whilst remaining gentle on digestion.
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Assemble the rocket salad. In a large salad bowl or directly on the plates, arrange the young rocket leaves. Drizzle two thirds of the dressing over the leaves and toss gently just before serving, to keep the rocket fresh and prevent it from wilting.
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Plate up. Spoon a generous portion of warm or lukewarm quinoa onto each plate, place the grilled fish fillet on top or alongside, then add the dressed rocket salad. Drizzle over the remaining dressing and finish with a few extra strips of lemon zest for brightness, if you like.
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Serve immediately. This dish is best enjoyed warm. If you have a sensitive gut, allow the quinoa to cool slightly before serving — this marginally increases the proportion of resistant starch, which acts as a beneficial substrate for your gut microbiome.
💡 Gut-Friendly Tips
- Strict low-FODMAP version: check that your mustard contains no garlic or onion, and limit the quinoa to approximately 130 g cooked per portion if you are in the elimination phase.
- No griddle pan? A standard non-stick frying pan works perfectly well. The key is simply not to overcook the fish.
- Choosing your fish: opt for a firm white fish such as cod, coley, hake or sea bream. If you'd like a higher omega-3 content, a salmon or trout fillet works beautifully as a substitute — just adjust the cooking time slightly.
- Rocket too peppery? Mix it with a handful of young spinach leaves for a milder flavour, which is particularly recommended during periods of heightened digestive sensitivity.