Food

Baked Cod with Butterbean and Sun-dried Tomato Stew

A warming dish for a cold Autumnal day, this was one of the recipes I gave out at my recent nutrition workshop and the feedback was great! Too good not to share…

Cod is high in protein and omega-3 fatty acids which are essential for maintaining a healthy heart. Butterbeans are low in calories and a good source of complex carbohydrates for slow releasing energy, as well as fibre. Finally, sun-dried tomatoes contain antioxidant such as lycopene which is believed to lower the risk of some cancers.



YOU WILL NEED:

(Serves 2)

  • 1-2 tbsp olive oil
  • 3 cloves of garlic, crushed
  • 1 white onion, chopped
  • 2 frozen cod fillets
  • 400g tin of butterbeans
  • 1 tin of chopped tomatoes
  • 10-12 sun-dried tomatoes
  • ½ tsp paprika
  • 200ml vegetable stock
  • Fresh lemon thyme
  • Salt

Optional: If you’re a meat-eater, why not add a little chorizo for extra flavour.


TO MAKE:

  1. Preheat oven to 180°C, line a baking tray with foil and cook the frozen cod fillets for 20 minutes.
  2. Meanwhile, heat the oil in a large frying pan on a low-medium setting and the onion and garlic, cooking until translucent.
  3. Add the sun-dried tomatoes, butterbeans and tin of chopped tomatoes.
  4. Season with the paprika, salt and a few sprigs of lemon thyme.
  5. Add the stock, reduce the heat and allow the stew to simmer for 10-15 minutes.
  6. Remove the cod fillets from the oven and place them in the pan with the stew. Cover loosely with tinfoil and allow to cook for a further 10-12 minutes.

 

Processed with VSCO with c1 preset

 

Want to print it? Download the PDF here! CODSTEWpdf

 

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