One-Pan Wonder
One-Pan Cod with Nduja & Butter Beans
Smoky, spicy, and rich. A flavour bomb that requires almost zero prep — nduja melts into a punchy tomato sauce that poaches the cod to perfection.
Prep 5m
Cook 12m
Serves 2
Rachel's 8/10
£5.50 /portion
gluten-free dairy-free high-protein one-pan quick weeknight
High Protein (>50g) High Fibre (>15g)
480 kcal
Protein 48g
Fat 16g
Sat 4g Omega-3 0.4g
Carbs 32g
Fibre 10g Sugar 8g
Fibre 10g
Sugar 8g
Sodium 580mg
Vitamin A 25%
Vitamin C 40%
Vitamin D 10%
Vitamin K 20%
Vitamin B6 35%
Vitamin B12 60%
Folate 30%
Iron 25%
Calcium 10%
Magnesium 20%
Potassium 25%
Zinc 10%
Selenium 85%
Servings
2
Ingredients
Protein
- 300g Cod Loin — 2 thick-cut
Fresh
- 10g Fresh Basil
- 0.5 Lemon — juiced
Pantry
- 20g Nduja Paste
- 400g Butter Beans — tinned, drained
- 400g Cherry Tomatoes — tinned
- 15ml Extra Virgin Olive Oil
Method
01
Drain and rinse butter beans. Season cod loins with salt. Pick basil leaves.
02
Fry the nduja paste in a hot pan for 1 minute until the oils release and it melts into the oil.
Nduja is basically a spreadable flavour bomb — the oils carry all the heat and smokiness.
03
Add cherry tomatoes and drained butter beans. Simmer for 5 minutes to thicken into a sauce.
04
Season the cod loins and nestle them into the bubbling tomato sauce. Cover with a lid or foil. Poach for 6–8 minutes until the fish flakes easily.
Poaching keeps the cod incredibly moist — much more forgiving than pan-frying.
05
Finish with a squeeze of lemon and a drizzle of raw extra virgin olive oil to lift the heavy tomato flavours. Scatter fresh basil over the top.
Italian · dinner