Author:
Kevin Curry
Tropical Quinoa & Cod Burrito
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There are certain meals that just can’t lose when it comes to lunch or dinner time. And a burrito is one of them!
But this is not just an ordinary burrito. It was originally made by an 8-year old as part of the White House Kids’ State Dinner.
The Kids’ State Dinner is an annual event that the First Lady started at the White House four years ago (in 2012). It is just like any other state dinner, complete with beautiful décor and White House china, except the guests of honor are kids. In order to claim their spot at the White House for this fun event, 8-12 year old kids submit an original recipe that is healthy, affordable, and delicious, and a winning recipe is selected from each state and U.S. territory.
When I met with First Lady Michelle Obama a few months back at a Fruits ‘N Veggies Live Event, she challenged me to recreate one of the recipes- using mango and pineapple – with a FitMenCook twist!
Challenge accepted, First Lady!
So, here is my take on these Fabulous Tropical tacos, created by an 8 year old from Nebraska.
Tropical Quinoa & Cod Burrito
Ingredients
Substitution
Note
For salsa (makes about 6 servings):
- 1/3 cup diced red bell pepper
- 1/3 cup diced yellow bell pepper
- 1/2 jalapeño (chopped)
- 1/3 cup chopped cilantro
- 1/2 large avocado (diced)
- 1/3 cup diced mango
- 1/3 cup diced pineapple
- 1/2 tablespoon garlic (paste or minced)
- juice from 1 orange
For quinoa-cod mixture (makes 3 large burritos or 6 smaller burritos):
- 1 lb fresh cod (or you can add an extra 1/2 lb to boost the protein content)
- 1 1/2 cup cooked quinoa
- 1/3 cup chopped green onion
- spray olive oil
- Seasonings:
- 1 teaspoon cumin
- 1 teaspoon chipotle chili powder
- pinch of sea salt & pepper
For 1 burrito:
- 1 large or small whole wheat tortilla**
- 1/2 cup raw spinach
- 1 serving of quinoa-cod mixture (large or small)
- 1 or 2 servings of tropical salsa
** you can also omit the tortilla for a lower carbohydrate option
Steps
Step 1
Mix together all of the ingredients for the salsa in a large bowl. Season to taste with a little sea salt and pepper. Remember you can easily make this your own by adding your favorite seasonal fruit, or even a bit of balsamic vinegar.
Step 2
Cook quinoa according to the instructions given. Generally, just combine quinoa and some water and bring it to a boil. Reduce the heat to low and cover and cook for about 15 to 20 minutes, until the quinoa has “sprouted” and can be fluffed with a fork.
Step 3
Season cod with cumin and chipotle chili, and then a few pinches of sea salt and pepper.
Step 4
Spray a nonstick skillet with extra virgin olive oil and set it on medium high heat. Once the skillet is hot, toss in the cod and cook on both sides until the flesh of the cod has turned white, about 4 to 5 minutes on each side.
Step 5
Add the cod to a bowl with the cooked quinoa and flake the cod with a fork. Toss in the green onions for extra flavor and then mix it all together.
Step 6
Build the burrito! To a whole wheat tortilla, add spinach, quinoa-cod mixture and then top it off with fresh salsa.
Step 7
Roll it up and try not to bite your fingers.
Approximate macros for 1 of 6 smaller burritos:
242 calories, 19g protein, 30g carbohydrates, 5g fat, 5g fiber, 5g sugar
Tropical Quinoa & Cod Burrito
Kevin Curry
For salsa (makes about 6 servings):
- 1/3 cup diced red bell pepper
- 1/3 cup diced yellow bell pepper
- 1/2 jalapeño (chopped)
- 1/3 cup chopped cilantro
- 1/2 large avocado (diced)
- 1/3 cup diced mango
- 1/3 cup diced pineapple
- 1/2 tablespoon garlic (paste or minced)
- juice from 1 orange
For quinoa-cod mixture (makes 3 large burritos or 6 smaller burritos):
- 1 lb fresh cod (or you can add an extra 1/2 lb to boost the protein content)
- 1 1/2 cup cooked quinoa
- 1/3 cup chopped green onion
- spray olive oil
- Seasonings:
- 1 teaspoon cumin
- 1 teaspoon chipotle chili powder
- pinch of sea salt & pepper
For 1 burrito:
- 1 large or small whole wheat tortilla**
- 1/2 cup raw spinach
- 1 serving of quinoa-cod mixture (large or small)
- 1 or 2 servings of tropical salsa
** you can also omit the tortilla for a lower carbohydrate option
-
Mix together all of the ingredients for the salsa in a large bowl. Season to taste with a little sea salt and pepper. Remember you can easily make this your own by adding your favorite seasonal fruit, or even a bit of balsamic vinegar.
-
Cook quinoa according to the instructions given. Generally, just combine quinoa and some water and bring it to a boil. Reduce the heat to low and cover and cook for about 15 to 20 minutes, until the quinoa has “sprouted” and can be fluffed with a fork.
-
Season cod with cumin and chipotle chili, and then a few pinches of sea salt and pepper.
-
Spray a nonstick skillet with extra virgin olive oil and set it on medium high heat. Once the skillet is hot, toss in the cod and cook on both sides until the flesh of the cod has turned white, about 4 to 5 minutes on each side.
-
Add the cod to a bowl with the cooked quinoa and flake the cod with a fork. Toss in the green onions for extra flavor and then mix it all together.
-
Build the burrito! To a whole wheat tortilla, add spinach, quinoa-cod mixture and then top it off with fresh salsa.
-
Roll it up and try not to bite your fingers.
Nutrition per serving
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!