Pescetarian.Kitchen

Navigation
  • Recipes
    • Main Meals
    • Salads
    • Desserts
    • Quick Snacks
    • Soups
  • Meal Plans
    • Pescetarian Diet Meal Plan
    • Vegetarian Diet Meal Plan
    • High Protein Diet Meal Plan
  • Pescetarian FAQs
  • Get in Touch
    • About
You are here: Home / Main Meals / Pan-Fried Ray Wings With Vegetable Quinoa

Pan-Fried Ray Wings With Vegetable Quinoa

April 4, 2014 by Matt 2 Comments

Ray wings sound like a really exotic ingredient to have within a meal, but we were able to pick these up from the Morrisons’ fish counter for under £3 a wing (which will easily serve one person). They’re a really meaty fish and are incredibly easy to cook – not to mention the fact that they taste amazing!

To go alongside the ray wings, I knocked up some vegetable quinoa, which is a perfect fresh accompaniment. This dish is packed full of protein so it’s ideal for any non-meat eaters.

Ray Wings & Vegetable Quinoa

Print
Pan-Fried Ray Wings With Vegetable Quinoa

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Serving Size: 2

Pan-Fried Ray Wings With Vegetable Quinoa

Ingredients

    Quinoa
  • 120g dried quinoa
  • 350ml vegetable stock
  • 4x spring onions (finely chopped)
  • 50g vine cherry tomatoes (chopped)
  • 1/2 red chilli (finely chopped)
  • Handful of fresh coriander (chopped)
  • Glug of rapeseed oil
  • Ray Wings
  • 300g ray wings (2 medium sized wings)
  • 30g vine cherry tomatoes
  • 20g salted butter

Method

  1. Rinse the dried quinoa thoroughly in cold water and leave to drain in a sieve for around 5 minutes. This is just to clean the quinoa and remove any impurities before it's cooked.
  2. Heat a glug of rapeseed oil in a deep pan on a medium heat and add the quinoa. I like to use rapeseed oil instead of olive oil because it has a subtle nutty flavour and is much lower in cholesterol than olive oil. Simmer the quinoa for around a minute until most of the moisture has dried out. Make sure you're stirring it regularly at this point and if it begins to stick, turn down the heat.
  3. Add the vegetable stock (Laura and I like to use the Knorr stock pots) to the pan and leave it to simmer on a low-medium heat for around 15 minutes or until all the water is absorbed.
  4. In a separate frying pan, heat a glug of rapeseed oil in with the butter. By adding the oil, it will stop the butter from burning in the pan (remember that tip!).
  5. Add the two ray wings to the pan along with the cherry tomatoes. Season with salt and pepper then fry the wings for around 3-4 minutes on each side (max).
  6. Once the quinoa is ready, mix in the spring onions, chopped cherry tomatoes, red chilli and coriander. Plate up the ray wings alongside the quinoa. I like to add the quinoa in a separate ramekin (just because it looks nice).
3.1
https://pescetarian.kitchen/pan-fried-ray-wings-vegetable-quinoa/
Copyright Pescetarian.Kitchen

Filed Under: Main Meals Tagged With: butter, cherry tomato, chilli, cilantro, Quinoa, rapeseed oil, Ray Wings, spring onion, Under 20 Minutes, vegetable stock

About Matt

Matt's been been obsessed with cooking for many years now. He's a huge lover of South East Asian cuisine and is an advocate of organic food.

« Shrimp Linguine with Tomatoes and Asparagus
Vegetarian Toad in the Hole with Onion Gravy »

Comments

  1. Joshua says

    August 26, 2018 at 2:22 pm

    Hey, I’m new to your website and Ito being a pescatarian but love Ray Wings! I’m just wondering if you would recommend anything else to go along side the Ray Wings?

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Get Our Latest Recipes!

Meet Laura

Laura from Pescetarian Kitchen Hi and welcome to Pescetarian Kitchen. My name is Laura and this is where I share the very best recipes that I’ve made, photographed and (my favourite part) eaten! Read more.

View in French →

Main Meals

Tuna and Pesto Pasta

Tuna and Pesto Pasta

Thai Vegetable Massaman Curry

Thai Vegetable Massaman Curry

Baked Trevally and Coconut Rice

Baked Trevally with Sticky Coconut Rice

View More

Salads

Calamari chickpea salad

Calamari and Chickpea Salad

Broiled Shrimp Salad

Fresh & Healthy Lemon Shrimp Salad

Greek chickpea salad

Greek Chickpea Salad

View More

Desserts

oatmeal and raisin cookies 4

Oatmeal Raisin Cookies

Orange Pound Cake chocolate sauce 2

Orange Pound Cake with Chocolate Sauce

Blueberry and lemon muffins 2

Blueberry and Lemon Muffins

View More

Quick Snacks

Sardines on toast

Pan-Fried Sardine Fillets on Toast

oatmeal and raisin cookies 4

Oatmeal Raisin Cookies

Guacamole grilled cheese 2

Guacamole Grilled Cheese

View More


Privacy Policy

Vegan Red lentil curry
Seafood Paella Recipe
Thai Vegetable Massaman Curry
Coconut fish curry
Tomato & Prawn Risotto #seafood #italian #recipe #shrimp
Prawn linguine with tomato and asparagus

Copyright © 2025 · Foodie Child Theme on Genesis Framework · WordPress · Log in