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Exotic Spiced Quail with Black Rice and Roasted Fennel
Exotic Spiced Quail with Black Rice and Roasted Fennel

Exotic Spiced Quail with Black Rice and Roasted Fennel
A gourmet dish featuring quail, black rice, and roasted fennel with exotic spices.
Exotic Spiced Quail with Black Rice and Roasted Fennel

This meal provides a balanced intake of protein and carbohydrates, essential for recovery and energy replenishment after a day of cycle training.

Ingredients:
1
Servings
  • 2
    item
     quail
  • 150
    g
     black rice
  • 1
    item
     fennel bulb
  • 2
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 10
    g
     ginger
  • 1
    tsp
     cumin seeds
  • 1
    tsp
     coriander seeds
  • 1
    item
     cinnamon stick
  • 1
    tsp
     orange zest
  • 1
    tbsp
     honey
  • 1
    tbsp
     lemon juice
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 90 minutes
Exotic Spiced Quail with Black Rice and Roasted Fennel
Instructions:
  1. Preheat the oven to 180°C.
  2. Rinse the black rice under cold water and cook according to package instructions.
  3. In a small pan, toast cumin and coriander seeds until fragrant. Grind them into a powder.
  4. Mix ground spices with cinnamon stick, orange zest, honey, lemon juice, salt, and pepper to create a marinade.
  5. Rub the marinade over the quail and let it sit for at least 30 minutes.
  6. Slice the fennel bulb into wedges. Toss with olive oil, salt, and pepper.
  7. Place marinated quail and fennel on a baking tray. Roast in the oven for 25-30 minutes until quail is cooked through.
  8. Serve the roasted quail and fennel over a bed of black rice.
Nutrition Per Serving 600 g Per 100g
Energy 785 kcal 131 kcal
Protein 45 g 7.5 g
Fibre 8 g 1.3 g
Salt 2 g 0.3 g
Sugar 12 g 2.0 g
Carbohydrates 95 g 15.8 g
Fat 30 g 5.0 g
  • 2
    item
     quail
  • 150
    g
     black rice
  • 1
    item
     fennel bulb
  • 2
    tbsp
     olive oil
  • 2
    clove
     garlic
  • 10
    g
     ginger
  • 1
    tsp
     cumin seeds
  • 1
    tsp
     coriander seeds
  • 1
    item
     cinnamon stick
  • 1
    tsp
     orange zest
  • 1
    tbsp
     honey
  • 1
    tbsp
     lemon juice
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Preheat the oven to 180°C.

Rinse the black rice under cold water and cook according to package instructions.

In a small pan, toast cumin and coriander seeds until fragrant. Grind them into a powder.

Mix ground spices with cinnamon stick, orange zest, honey, lemon juice, salt, and pepper to create a marinade.

Rub the marinade over the quail and let it sit for at least 30 minutes.

Slice the fennel bulb into wedges. Toss with olive oil, salt, and pepper.

Place marinated quail and fennel on a baking tray. Roast in the oven for 25-30 minutes until quail is cooked through.

Serve the roasted quail and fennel over a bed of black rice.

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