Cod With Tomato Bean Stew

Cod With Tomato Bean Stew

https://images.immediate.co.uk/volat...esize=1880,808

25 minutes

This cod with tomato bean stew is a quick and healthy midweek meal. Less than 400 calories this dish is light and full of flavour.

Ingredients

olive oil
shallots 4 small, halved and sliced
garlic 1 clove, sliced
cherry tomatoes 200g
baby capers 1 tbsp
chicken stock 100ml
cannellini beans 400g tin, rinsed and drained
cod loin 2 thick, skinless pieces
plain flour for dusting, seasoned
basil 1 tbsp of shredded

Method

STEP 1

Heat 2 tbsp of olive oil in a pan. Cook the shallots for about 5-7 minutes until really soft.

STEP 2

Add the garlic and cook for a couple of minutes, then stir in the tomatoes and baby capers.

STEP 3

Add the stock and beans and simmer for 5-7 minutes, until the tomatoes start to burst.

STEP 4

Meanwhile, dust the cod in seasoned flour.

STEP 5

Heat a non-stick frying pan with a little more oil, then fry for 3 minutes on each side until cooked through and golden.

STEP 6

Stir the basil into the beans, season, then serve in shallow bowls topped with the cod.

https://www.olivemagazine.com/recipe...ato-bean-stew/