Friday Food Club: One-pan fish with beans and tomatoes


Let’s be honest sometimes after a long day the last thing we can face isn’t making dinner but a mountain of washing-up.

A tasty family meal is one of life’s simplest pleasures, doing the dishes isn’t.

We get it. That’s why in this week’s Friday Food Club, with Ludo’s Primal Wellness, we’re serving up a one-plate wonder that allows you to spend more time catching up than washing up.


Cooking time

Prep time: 5 minutes

Cooking time: 30 minutes

From pantry to plate: 35 minutes

What you’ll need: ingredients

1 cup (180g) white quinoa (or any other colour) rinsed

2 cups (500ml) water

1 tsp salt

2 tsp olive oil

400g white fish fillets

salt & pepper to taste

1 red onion thinly sliced

3 garlic cloves crushed

300g cherry tomatoes halved

1 tbs (12g) capers

1 tin of cannellini beans (400g tin) drained & rinsed

1 lemon half juiced & half cut into wedges

1 1⁄2 cups (60g) baby spinach leaves

30g whole almonds (roasted) roughly chopped

Step by step guide

  • Place quinoa, water and salt in a saucepan and bring to the boil. Simmer, covered for 12-15 minutes or until cooked, rest covered for 5 minutes.
  • At the same time, heat half the oil in a large non-stick frying pan over medium-high heat. Season fish with salt and pepper, add to the pan and cook for 2-3 minutes on each side or until golden and cooked through. Transfer to a plate and cover to keep warm.
  • Cook onion in remaining oil for 2-3 minutes or until just softened. Add garlic and cook for another minute.
  • Add tomatoes and capers and cook, stirring often, for 4-5 minutes or until tomatoes just begin to collapse.
  • Stir through quinoa, beans, spinach and lemon juice and cook until spinach has just wilted.
  • Season well and return fish to the pan and warm through.
  • Divide between plates, scatter over almonds and serve with lemon wedges.


3 health benefits of white fish

  1. White fish is packed with vitamin B6 which plays a part in reducing inflammation in the body.
  2. It’s also a good source of vitamin B3 which supports the immune system and helps people recover from infections quicker.
  3. White fish is also high in phosphorous which helps maintain bone structure and density.

Latest Articles


Living standards questioned as over 270k Scots turn to their local Citizens Advice

More than 270,000 Scots have turned to their local Citizens Advice this past year, with 44% cases relating to benefits, new figures have revealed. Citizens Advice Scotland (CAS) has revealed in its latest annual report, ...


Scots urged to be aware of travel scams

Fraudsters have turned their focus to travel and leisure scams as the number of people swindled rises as travel resumes post-lockdown. TransUnion’s latest quarterly analysis has found that scammers are refocussing their efforts as digital ...


UK food shortages: 6 ways to make your food shopping go further

If you’ve been paying any attention to the news recently, you’ll know about the food shortages the UK has been experiencing this summer. Images of empty supermarket shelves and struggling fast food chains are never ...


A lesson in school support costs

Parents and guardians are feeling the pinch as children have returned to school after being forced to fork out more than they think is reasonable for uniform costs. According to research from The Children’s Society ...