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:
- 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
Optional: If you’re a meat-eater, why not add a little chorizo for extra flavour.
- Preheat oven to 180°C, line a baking tray with foil and cook the frozen cod fillets for 20 minutes.
- Meanwhile, heat the oil in a large frying pan on a low-medium setting and the onion and garlic, cooking until translucent.
- Add the sun-dried tomatoes, butterbeans and tin of chopped tomatoes.
- Season with the paprika, salt and a few sprigs of lemon thyme.
- Add the stock, reduce the heat and allow the stew to simmer for 10-15 minutes.
- 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.