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Cod With Tomato Bean Stew
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/
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