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
