Pan-Fried Cod with Tomato and Cannellini Bean Stew
The "Beast from the East" has arrived in the UK and it is BALTIC! With weather like this, comfort food is all I'm craving but with a summer bod to build I'm trying to find ways to enjoy a hearty meal without piling on the pounds...
400g tin cannellini beans, drained and rinsed
2 skinless cod pieces
plain flour, for dusting
2 tbsp fresh basil, roughly chopped
1 lemon, juice only
sea salt and freshly ground black pepper
Heat 2 tbsp of olive oil in a pan. Cook the onion for about 10 minutes until really soft.
Add the garlic and chilli then cook for a couple of minutes, then stir in the tomatoes and capers. Add the stock and beans and simmer for about 10 minutes, until the tomatoes start to burst and the sauce has thickened.
Meanwhile, dust the cod in seasoned flour and heat a non-stick frying pan with a little more oil. Gently fry the cod for 3 minutes on each side until cooked through and golden. Squeeze over the lemon juice and remove from the heat to rest. The lemon juice will bubble and coat the fish.
Stir the basil into the beans, season, then serve in shallow bowls topped with the cod.
This deliciously light stew is made from gorgeous cannellini beans and juicy, flavourful cherry tomatoes as well as comforting garlic, sweet red onions, a touch of fiery chilli and tangy capers - to die for! On top, I served a simply pan-fried piece of cod, just cooked through so that it flakes apart with the lightest of touch and coated with refreshing lemon juice. Don't be afraid to be heavy handed with the salt and pepper in this recipe - they really bring out all of the flavours.
Pan-Fried Cod with Tomato and Cannellini Bean Stew
Serves 2
olive oil
1 large red onion, sliced
2 garlic cloves, sliced
1 chilli, deseeded and very finely chopped
200g cherry tomatoes
2 tbsp capers, drained and rinsed
200ml chicken stock 400g tin cannellini beans, drained and rinsed
2 skinless cod pieces
plain flour, for dusting
2 tbsp fresh basil, roughly chopped
1 lemon, juice only
sea salt and freshly ground black pepper
Heat 2 tbsp of olive oil in a pan. Cook the onion for about 10 minutes until really soft.
Add the garlic and chilli then cook for a couple of minutes, then stir in the tomatoes and capers. Add the stock and beans and simmer for about 10 minutes, until the tomatoes start to burst and the sauce has thickened.
Meanwhile, dust the cod in seasoned flour and heat a non-stick frying pan with a little more oil. Gently fry the cod for 3 minutes on each side until cooked through and golden. Squeeze over the lemon juice and remove from the heat to rest. The lemon juice will bubble and coat the fish.
Stir the basil into the beans, season, then serve in shallow bowls topped with the cod.
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