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.
- 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
- 300g ray wings (2 medium sized wings)
- 30g vine cherry tomatoes
- 20g salted butter
- 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.
- 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.
- 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.
- 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!).
- 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).
- 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).