Fish

Cod with fennel, tomato and cannellini beans with a creamy tahini sauce – 476 calories

flidfit Fish, Recipes , , ,

I’ve never been too certain how or where to use tahini – but it really adds to the flavours of this recipe.  The lemon in the creamy sauce compliments the fish.  Fennel, tomato and fish are a match made in heaven!

This is a quick and simple recipe and contains plenty of vegetables and a portion of beans.

Ingredients

Cod, Loins, Skinless & Boneless                    2 Steaks/200g

Beans, Cannellini, Canned                              230g

Fennel, Bulb                                                       250g

Onions, Raw                                                       100g

Tomatoes, Fresh                                                370g

Olive Oil                                                              10ml

Butter, Salted                                                     1 Serving/10g

Tahini Paste                                                        2 Tbsps/30g

Lemon Juice, Fresh                                           15ml

Water, Mineral Or Tap                                      2 Tbsps/30ml

Freshly chopped parsley                                   2 Tbsps

 

Method

Peel and finely dice the onion. Trim the fennel and cut into fine slices. Chop the tomatoes into chunks. Chop the fresh parsley. Drain the beans in a colander and rinse with water.

In a large lidded frying pan, heat olive oil and butter over medium heat.

Add the finely diced onion and fennel to the pan and saute until they become translucent- about 3-4 minutes. Cover the pan with a lid and continue to cook for about 15-20 minutes until the vegetables are softened.

Add the tomatoes and the drained and rinsed cannellini beans. Season with salt and pepper to taste.

Cover the pan and bring to a simmer. Allow it to cook for 10 minutes, or until the tomatoes start to soften.

Sprinkle over the fresh parsley. Place the fish fillets on top of the mixture in the pan.

Cover the pan again and let the fish cook for an additional 8-10 minutes, or until the fish is cooked through. The cooking time may vary depending on the thickness of your fish fillets. Ensure the fish flakes easily with a fork.

To make the tahini sauce, in a small bowl combine tahini with lemon juice and water. Stir vigorously until it becomes thick and creamy. Season with salt and pepper.

Serve the fish on top of a pile of the bean and vegetables with and drizzle over the creamy tahini sauce.

NB. You can substitute a 400g tin of chopped tomatoes if you don’t have access to fresh.

Quick and easy fish, chorizo and bean stew – 505 calories

flidfit Fish, Recipes , , ,

This quick and easy and very tasty meal is likely to feature often as the nights draw in.  Something easy to make, minimal preparation and cooking time and best of all – just one pot to wash up.

Especially great if you are trying to increase your intake of beans!

 

Preparation Time:                  15 mins

Cooking Time:                        45 mins

Serves:                                      2

Calories per serving:             505

 

Olive Oil – 10ml

Garlic Puree  – 5g

Onion  -½ Med/90g

Celery  – 1 Stalk/40g

Carrots, Raw, Peeled – 1 Carrot/75g

Fresh Parsley  – 2 Tbsps/7.6g

Cod, Loins, Average-250g

Vegan Paste, ‘Nduja, Ve-Du-Ya, Vegan, Belazu – 1½ Tsps/7.5g

Chorizo sausage  – 50g

Tomatoes – 300g

Canned Butter Beans, Drained – 380g

Paprika, Smoked – 1 Tsp/5g

Ground Cumin – 1 Tsp/5g

Tomato Puree – 1 Tbsp/15g

 

 

Method

 

For the fish Marinade
1 tsp smoked paprika
1 tsp vegan nduja paste
1 tsp olive oil

Preparation: Peel and finely chop the onion.  Peel and finely chop the carrot. Trim and finely dice the celery. Cut the tomato into chunks. Cut the chorizo into small 1cm chunks. Chop the parsley.

Preheat the oven to 200 C/ 180 C fan
While the oven is warming make the marinade for the fish and mix all the ingredients together to form a paste.

Rub the marinade over your fish fillets and leave to one side.

Next place the oil, carrots, onion, celery into a roasting tray and season well. Mix everything together and cook in the preheated oven for 20 minutes. Stir thoroughly.

Add the chopped tomatoes, garlic puree, chorizo, cumin, chopped parsley and tomato puree on top, stir through and cook for a further 15 minutes. Add the (drained) beans. Place the fish fillets on top of the bean stew. Then return to the oven for a further 12-15 minutes, depending on the thickness of the fish.

Sprinkle with extra parsley and a squeeze of lemon to serve (if you have it), but it’s not essential.

Nice served with crusty ciabatta roll to mop up all the lovely sauce.

Nutrition Data Per Serving

Calories (kcal)                     505

Protein (g)                            42.8

Carbohydrate (g)                41.3

Fat (g)                                   19.3

Fibre (g)                               13.9

Fruit & Veg                           6.0

 

Fennel & Lemon Risotto (with added prawns) – 518 calories

flidfit Fish, Recipes, Uncategorized

IMG_5450Oh my this was good! My husband is the risotto maker in the house – he has patience!

This can be a vegetarian meal, or you can add prawns.

Fennel & Lemon Risotto (with added prawns) – 518 calories

Preparation Time:  10 mins

Cooking Time:  40 mins

Serves:  2

Calories per serving:  518.6

 

Ingredients

Fennel bulb – 160g

Butter, Salted – 5g

Oil, Olive, Average – 8ml

Onions – 125g

Garlic – 1 Clove/3g

Rice, Arborio, Dry – 140g

White Wine, Dry – 175ml

Stock Pot, Vegetable, As Sold – 1 Pot/28g

Water – 750ml

Lemon, Zest – 1 Av Lemon/5g

Cheese, Grana Padano or Parmesan – 25g

Prawns, King, Cooked & Peeled – 170g

Method

Chop any green leafy fennel fronds and set aside.

Cut off the stalk-like fennel top, remove the outer layers and finely chop. Slice remaining fennel. Heat the butter and olive oil in a frying pan and cook the onion, garlic and chopped fennel until soft but not coloured.

Add the rice and stir for 1 min. Pour over most of the wine and simmer until evaporated. Make the stock with the stock pot and boiling water. Add the hot stock, a ladleful at a time, stirring between each addition until it is absorbed.

When the rice is cooked, stir in the lemon zest, Parmesan and some seasoning. Take off the heat and set aside, covered, for 2 mins.

Serve in bowls, topped with the fennel fronds (stirring the prawns through if using).

Nutrition Data Per Serving

Calories (kcal)518.6

Protein (g) 24.9

Carbohydrate (g) 63.6

Fat (g) 11.7

Fruit & Veg 1.9

Fibre (g) 3.9

Alcohol 8.0

Oh, and dessert was caramelised banana with custard (slice banana, roll in sugar, fry in butter turning slices over once and being careful not to burn!)

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