Ingredients:
- for frying
- equal parts butter and oil , for 3 quail approx 1 tblspn each
- potato segments
- par boil peeled potatoes and cut into bite size pieces
Directions:
- Spatchcock the quail ... cut down the backbone only and lay the bird 'spread eagled'
- Prepare the marinade by combining all ingredients
- Rub the quail with the marinade both inside and out
- Leave to marinate in the refrigerator for 24 hours (at least)
- Bring to room temperature before cooking
- Preheat oven to 180°C
- Place par boiled potato segments into a tray with some oil and place in oven. Don't season at all, it will detract from the flavour of the bird
- Heat a frying pan to high heat
- Place butter and oil mix in the frying pan and heat until smokey
- Place each quail in the pan individually, skin side up, and brown for 1 minute on each side
- Transfer the first quail to a baking tray and continue with the others, treating each one individually and transferring to the baking tray when browned
- Place the baking tray in the oven and cook for 20-25 minutes
- Once cooking is finished it is important to rest the quail for 10-15 minutes
- Serve with your choice of steamed greens and roasted potato segments.
- The final flavour boost is to squeeze a quarter of lemon on each bird at the table. Add extra lemon wedges to the plate for those who like extra zing
- Enjoy!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 119.58 Kcal (501 kJ) | ||
| Calories from fat | 54.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.03g | 9% | |
|---|---|---|---|
| Cholesterol | 113.94mg | 38% | |
| Sodium | 893.04mg | 37% | |
| Potassium | 233.81mg | 5% | |
| Total Carbs | 13.82g | 5% | |
| Sugars | 7.42g | 30% | |
| Dietary Fiber | 1.88g | 8% | |
| Protein | 4.05g | 8% | |
| Vitamin C | 5.4mg | 9% | |
| Iron | 1.3mg | 7% | |
| Calcium | 38.8mg | 4% | |
| Amount Per 100 g | |||
| Calories | 138.93 Kcal (582 kJ) | ||
| Calories from fat | 63.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.01g | 9% | |
|---|---|---|---|
| Cholesterol | 132.38mg | 38% | |
| Sodium | 1037.55mg | 37% | |
| Potassium | 271.64mg | 5% | |
| Total Carbs | 16.05g | 5% | |
| Sugars | 8.63g | 30% | |
| Dietary Fiber | 2.19g | 8% | |
| Protein | 4.7g | 8% | |
| Vitamin C | 6.3mg | 9% | |
| Iron | 1.5mg | 7% | |
| Calcium | 45.1mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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