Recipes courtesy of CTIA students

What’s for Lunch?

Grilled Sole with Quinoa Salad and Mariner

CTIA Healthy meal exam
Photo by Graphic Exposure


Fillet of Sole

1 Tbsp. Low fat butter

1 tsp.  Garlic and ginger

Salad ingredients:

1 cup Quinoa

1 cup Chopped Spinach

1 cup Cherry tomatoes

½ cup Cilantro

1 can Corn

1 can Black beans

6 Chopped Green onions

4 Tbsp Olive Oil

2 Tbsp Lime juice

1 tsp Red pepper flakes

1 tsp Cumin

½ Salt

¼ Pepper


In a non-stick pan – grill the fillet of sole in garlic and ginger and set aside.

Cook quinoa and set it aside

Mix all the salad ingredients in a large bowl together, along with the cooked quinoa.


Spicy Thai Sole

Photo by Graphic Exposure


Fillet of Sole

Spicy Thai sauce:

¼ cup Creamy peanut butter

¼ cup Soy sauce

¼ tsp. red pepper flakes

3 tsp. Apple cider vinegar

2 Tbsp. Honey

2 Tbsp. Water

Grated ginger

2 Gloves of garlic pressed

Ingredients for the rest of the dish:

Vegetables roast:

2 chopped sweet potatoes

1 chopped red bell peppers

2 Tbsp. Olive or coconut oil

¼ tsp. cumin

Salt and pepper to taste

Rice Ingredients:

1 ¼ cup Jasmine rice

2 -3 chopped Green onions

2 diced peppers – red and yellow

Handful of cilantro

Handful peanuts crushed


Pre-heat pan and add olive oil and garlic, add sole to pan, fry on both sides 3-4 minutes on each side.

Making the spicy thai sauce – add peanut butter, soy sauce, apple cider vinegar, honey, ginger, garlic, red pepper flakes and 2 Tbsp. of water – mix well and taste, if the consistency is too thick add a little more water.

Preparing the rice – boil rice, after rice has been boiled – add assorted peppers and onions that have been pan fried. Mix ingredients together and leave to chill.

Serve a bowl of rice topped with the grilled sole and drizzled with the spicy thai sauce.

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