eCook Meal
Yellowtail & Rainbow Quinoa
with grilled baby marrow, carrot, & a piquanté pepper salad
The deliciousness of fried rice, but made with nourishing quinoa instead (hello protein!) With a colourful array of pan-fried diced veggies and covered by oven-baked, herb-coated yellowtail. What’s not to love?
Serving guide
Choose your portion size.
GET YOUR GRAIN ON
Preheat the oven to 200°C. Rinse the Quinoa and place in a pot. Submerge in 200ml of salted water and place over a medium-high heat. Pop on a lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow to stand off the heat for at least 5 minutes.
SALAD WITH A PING
Place ½ of the chopped Parsley in a small bowl with a squeeze of lemon juice. Gradually mix in olive oil until combined to form a dressing, and season to taste. Place the chopped piquanté peppers and rinsed green leaves in a salad bowl and toss through the dressing to taste. Set aside for serving.
A RAINBOW OF FRIED VEGGIES
When the Quinoa is at the halfway mark, place a pan over a medium heat with a generous drizzle of oil. When hot, sauté the diced onion, diced Carrot, and grated garlic for 2-4 minutes. Add the diced baby marrow and fry for 4-5 minutes until all the veg has softened, shifting occasionally.
IN THE MEANTIME...
Pat the Yellowtail dry with paper towel and place on a lightly greased baking tray. Coat in oil, the Seafood Rub, and seasoning. Pop in the hot oven and bake for 7-8 minutes until cooked through and crisping at the edges.
WRAP IT UP
Once the Quinoa is cooked, add to the pan of veg and toss to combine. Fry for 3-4 minutes, shifting constantly. Season well with salt and pepper, and remove from heat.
TUCK IN!
Make a bed of veg fried Quinoa and top with the oven-baked Yellowtail. Garnish with the remaining parsley and a lemon wedge, and serve with the vibrant salad on the side. Good job, Chef!
GET YOUR GRAIN ON
Preheat the oven to 200°C. Rinse the Quinoa and place in a pot. Submerge in 400ml of salted water and place over a medium-high heat. Pop on a lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow to stand off the heat for at least 5 minutes.
SALAD WITH A PING
Place ½ of the chopped Parsley in a small bowl with a squeeze of lemon juice. Gradually mix in olive oil until combined to form a dressing, and season to taste. Place the chopped piquanté peppers and rinsed green leaves in a salad bowl and toss through the dressing to taste. Set aside for serving.
A RAINBOW OF FRIED VEGGIES
When the Quinoa is at the halfway mark, place a pan over a medium heat with a generous drizzle of oil. When hot, sauté the diced onion, diced Carrot, and grated garlic for 2-4 minutes. Add the diced baby marrow and fry for 4-5 minutes until all the veg has softened, shifting occasionally.
IN THE MEANTIME...
Pat the Yellowtail dry with paper towel and place on a lightly greased baking tray. Coat in oil, the Seafood Rub, and seasoning. Pop in the hot oven and bake for 7-8 minutes until cooked through and crisping at the edges.
WRAP IT UP
Once the Quinoa is cooked, add to the pan of veg and toss to combine. Fry for 3-4 minutes, shifting constantly. Season well with salt and pepper, and remove from heat.
TUCK IN!
Make a bed of veg fried Quinoa and top with the oven-baked Yellowtail. Garnish with the remaining parsley and a lemon wedge, and serve with the vibrant salad on the side. Good job, Chef!
GET YOUR GRAIN ON
Preheat the oven to 200°C. Rinse the Quinoa and place in a pot. Submerge in 600ml of salted water and place over a medium-high heat. Pop on a lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow to stand off the heat for at least 5 minutes.
SALAD WITH A PING
Place ½ of the chopped Parsley in a small bowl with a squeeze of lemon juice. Gradually mix in olive oil until combined to form a dressing, and season to taste. Place the chopped piquanté peppers and rinsed green leaves in a salad bowl and toss through the dressing to taste. Set aside for serving.
A RAINBOW OF FRIED VEGGIES
When the Quinoa is at the halfway mark, place a pan over a medium heat with a generous drizzle of oil. When hot, sauté the diced onion, diced Carrot, and grated garlic for 3-4 minutes. Add the diced baby marrow and fry for 5-6 minutes until all the veg has softened, shifting occasionally.
IN THE MEANTIME...
Pat the Yellowtail dry with paper towel and place on a lightly greased baking tray. Coat in oil, the Seafood Rub, and seasoning. Pop in the hot oven and bake for 7-8 minutes until cooked through and crisping at the edges.
WRAP IT UP
Once the Quinoa is cooked, add to the pan of veg and toss to combine. Fry for 5-6 minutes, shifting constantly. Season well with salt and pepper, and remove from heat.
TUCK IN!
Make a bed of veg fried Quinoa and top with the oven-baked Yellowtail. Garnish with the remaining parsley and a lemon wedge, and serve with the vibrant salad on the side. Good job, Chef!
Quinoa - 225ml
Fresh Parsley - 12g
Lemons - 2
Piquanté Peppers - 90g
Green Leaves - 60g
Onions - 2
Carrot - 360g
Garlic Cloves - 3
Baby Marrow - 300g
Yellowtail Fillets - 3
NOMU Seafood Rub - 30ml
GET YOUR GRAIN ON
Preheat the oven to 200°C. Rinse the Quinoa and place in a pot. Submerge in 800ml of salted water and place over a medium-high heat. Pop on a lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow to stand off the heat for at least 5 minutes.
SALAD WITH A PING
Place ½ of the chopped Parsley in a small bowl with a squeeze of lemon juice. Gradually mix in olive oil until combined to form a dressing, and season to taste. Place the chopped piquanté peppers and rinsed green leaves in a salad bowl and toss through the dressing to taste. Set aside for serving
A RAINBOW OF FRIED VEGGIES
When the Quinoa is at the halfway mark, place a pan over a medium heat with a generous drizzle of oil. When hot, sauté the diced onion, diced Carrot, and grated garlic for 3-4 minutes. Add the diced baby marrow and fry for 5-6 minutes until all the veg has softened, shifting occasionally.
IN THE MEANTIME...
Pat the Yellowtail dry with paper towel and place on a lightly greased baking tray. Coat in oil, the Seafood Rub, and seasoning. Pop in the hot oven and bake for 7-8 minutes until cooked through and crisping at the edges.
WRAP IT UP
Once the Quinoa is cooked, add to the pan of veg and toss to combine. Fry for 5-6 minutes, shifting constantly. Season well with salt and pepper, and remove from heat.
TUCK IN!
Make a bed of veg fried Quinoa and top with the oven-baked Yellowtail. Garnish with the remaining parsley and a lemon wedge, and serve with the vibrant salad on the side. Good job, Chef!
Quinoa - 300ml
Fresh Parsley - 15g
Lemons - 2
Piquanté Peppers - 120g
Green Leaves - 80g
Onions - 2
Carrot - 480g
Garlic Cloves - 4
Baby Marrow - 400g
Yellowtail Fillets - 4
NOMU Seafood Rub - 40ml
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R143.25
for 4 servings · R35.81 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Baby Marrow needs 400 gButternut, Cauliflower & Baby Marrows 450 g 450 g at R41.99 · 89% of packR37.32
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Piquanté Peppers needs 120 gPEPPADEW Piquanté Pepper Chutney 400 g 400 g at R58.99 · 30% of packR17.70
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Quinoa needs 300 mlBBQ Flavoured Quinoa Chips 40 g R19.99 · whole pack (size can't be divided)R19.99
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Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Green Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Carrot needs 480 gBulk Large Carrots 3 kg 3 kg at R49.99 · 16% of packR8.00
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Fresh Parsley needs 15 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 10% of packR5.70
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Garlic Cloves needs 4Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
Not in the Woolies basket — source these elsewhere:
- NOMU Seafood Rub
- Yellowtail Fillets
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Yellowtail & Rainbow Quinoa?
The preparation time for Yellowtail & Rainbow Quinoa with grilled baby marrow, carrot, & a piquanté pepper salad is between 20 and 40 minutes.
What is the total time required to make Yellowtail & Rainbow Quinoa with grilled baby marrow, carrot, & a piquanté pepper salad?
The total time required to make Yellowtail & Rainbow Quinoa with grilled baby marrow, carrot, & a piquanté pepper salad is between 35 and 55 minutes.
How many servings does Yellowtail & Rainbow Quinoa provide?
4 servings
What are the main ingredients in Yellowtail & Rainbow Quinoa?
Baby Marrow, Carrot, Garlic, Green Leaves, Lemon, NOMU Seafood Rub, Onion, Parsley, Piquanté Peppers, Quinoa, Yellowtail
What is the nutritional information of Yellowtail & Rainbow Quinoa?
Calories: 641, Carbs: 80 grams, Fat: grams, Protein: 50.7 grams, Sugar: 21.5 grams, Salt: 834 grams
How do I prepare Yellowtail & Rainbow Quinoa?
TUCK IN!: Make a bed of veg fried quinoa and top with the oven-baked yellowtail. Garnish with the remaining parsley and a lemon wedge, and serve with the vibrant salad on the side. Good job, Chef! GET YOUR GRAIN ON: Preheat the oven to 200°C. Rinse the quinoa and place in a pot. Submerge in 400ml of salted water and place over a medium-high heat. Pop on a lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow to stand off the heat for at least 5 minutes. WRAP IT UP: Once the quinoa is cooked, add to the pan of veg and toss to combine. Fry for 3-4 minutes, shifting constantly. Season well with salt and pepper, and remove from heat. IN THE MEANTIME...: Pat the yellowtail dry with paper towel and place on a lightly greased baking tray. Coat in oil, the Seafood Rub, and seasoning. Pop in the hot oven and bake for 7-8 minutes until cooked through and crisping at the edges. SALAD WITH A PING: Place ½ of the chopped parsley in a small bowl with a squeeze of lemon juice. Gradually mix in olive oil until combined to form a dressing, and season to taste. Place the chopped piquanté peppers and rinsed green leaves in a salad bowl and toss through the dressing to taste. Set aside for serving. A RAINBOW OF FRIED VEGGIES: When the quinoa is at the halfway mark, place a pan over a medium heat with a generous drizzle of oil. When hot, sauté the diced onion, diced carrot, and grated garlic for 2-4 minutes. Add the diced baby marrow and fry for 4-5 minutes until all the veg has softened, shifting occasionally.
What should be prepared from my kitchen to make Yellowtail & Rainbow Quinoa?
Baby Marrow, Carrot, Garlic, Green Leaves, Lemon, NOMU Seafood Rub, Onion, Parsley, Piquanté Peppers, Quinoa, Yellowtail
How many calories does Yellowtail & Rainbow Quinoa have?
641 calories
How much fat content does Yellowtail & Rainbow Quinoa have?
grams