Cod with tomato bean stew
- Preparation and cooking time
- Total time
- Easy
- Serves 2
Skip to ingredients
- olive oil
- 4 small shallotshalved and sliced
- 1 clove garlicsliced
- 200g cherry tomatoes
- 1 tbsp baby capers
- 100ml chicken stock
- 400g tin cannellini beansrinsed and drained
- 2 thick cod loinskinless pieces
- for dusting plain flourseasoned
- 1 tbsp of shredded basil
Nutrition:
- kcal376low
- fat13.1g
- saturates2.1g
- carbs25.7g
- sugars6.2g
- fibre4.8g
- protein36.3g
- salt1.38g
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.
