Quinoa (pronounced ‘Keenwah’) is gluten free, high in protein and known as a ‘super grain’ for its many nutritional qualities and health benefits. Originally a staple of the Andean region, in South America, it is now becoming increasingly popular in Western society as we recognise the benefits of consuming it. Although we cook quinoa like many other grains, it is in fact a relative of spinach, beets and chard and the part we eat is the seed. Enjoy this simple and healthy dinner!


5-6 medium-sized blue cod fillets

4-5 tablespoons butter

3 tablespoons capers, dried on a paper towel

2 lemons, cut into wedges

2-3 tablespoons flat-leaf parsley, chopped

Olive oil

Quinoa Salad

1 cup uncooked red quinoa (just use white if that is what you have in the pantry)

2 medium courgettes, peeled into ribbons

150g good-quality feta

1 good handful of mint

Juice of 1 lemon

1 chilli, diced (optional)

4 tablespoons good-quality olive oil

Salt and pepper


1.Rinse your quinoa in a sieve. Cook according to instructions. I do mine in my rice cooker with a ratio of 1 cup of quinoa to 1 3/4 cups of water. I also add some good-quality chicken stock to the water for flavour.

2.While this is cooking, cook the capers. Heat a pan to a medium-high heat. Pop in 2 tablespoons of butter and when it’s melted, tip in the capers and cook for 2-3 minutes until the capers start popping and become crispy. Drain on a paper towel.

3.Once the quinoa is cooked, let it cool before adding in all the ingredients for the salad and gently mix thoroughly. Add salt and pepper to taste.

4.Pop in fridge whilst you cook the fish. Using a large pan, put in 2 tablespoons butter and one tablespoon of olive oil. Heat to a medium-high heat and pan-fry the fish in batches. It cooks quickly so only needs 1-2 minutes each side. Pop in a little more butter and oil with each new batch.

5.Put fish on to a warmed platter, sprinkle with the popped capers and serve with lemon wedges. Serve immediately with the salad.