Name: Baked cod and butter beans
Total time: 30 min
Yield: Serves 2
Ingredients: 2 tbsp olive oil; 1 onion, chopped; 2 cloves garlic, crushed; ½ tsp fennel seeds, crushed; 400g tin cherry tomatoes; 400g tin butter beans, rinsed and drained; 2 chunky skinless cod loins; 35g breadcrumbs; 1tsp rosemary, chopped to make 1 tsp; 25g parmesan, finely grated

Baked Cod Recipe With Butter Beans For Low Calorie Fish Recipe

2 tbsp olive oil
1 onion
chopped
2 cloves garlic
crushed
½ tsp fennel seeds
crushed
400g tin cherry tomatoes
400g tin butter beans
rinsed and drained
2 chunky skinless cod loins
35g breadcrumbs
1tsp rosemary
chopped to make 1 tsp
25g parmesan
finely grated

Method

step 1
Heat 1 tbsp of the olive oil in an ovenproof frying pan. Cook the onion and garlic for 8 minutes until softened. Stir in the fennel seeds and cook for 1 minute. Add the cherry tomatoes and bring to a simmer. Cook for 15 minutes until slightly thickened. Stir in the butter beans and season.
step 2
Heat the oven to 200C/fan 180C/gas 6. Sit the cod in the saucy beans. Mix together the breadcrumbs, rosemary and parmesan in a small bowl and season, then add the remaining olive oil and toss well. Sprinkle the breadcrumbs evenly over the fish and bake for 15 minutes until golden and the fish is cooked through.