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