All in one: Fish with tomato and beans

It is recommended that we eat at least two serves of fish each week to provide us with enough omega-3’s to keep our hearts healthy along with a number of other benefits.

Two of the main reasons I hear from my clients who do not eat enough fish are:

1. I don’t know what to do with it

2. I don’t want my house to smell like fish

I have put this recipe together to solve both of these issues. Using a thick tomato and bean sauce is not only more forgiving on the cooking time, making it harder to overcook or dry out, it also serves as a filter to reduce the fishy smell that can come when pan frying or baking fish. As a bonus, this recipes uses one pan for all steps, leaving only one thing to clean at the end!

Recipe: Serves 2

INGREDIENTS:

2x thick fillets of white fish

1tbsp extra virgin olive oil

½ red onion, chopped

1 clove garlic, minced

½ tsp smoked paprika

1 tin diced tomato

½ punnet cherry tomatoes, halved

1 cup vegetable stock

1 can cannellini beans, drained and rinsed

1 zucchini, diced

1 cup green beans, topped and tailed

1 lemon, zest and juice

Fresh parsley leaves

Method:

1. Heat olive oil in a large pan. Add the red onion and cook over a medium heat until soft.

2. Add the minced garlic, smoked paprika and cook until fragrant.

3. Next, add the stock, tinned tomatoes and cherry tomatoes. Let simmer gently with lid on for a few minutes,

4. Into the same pan, add the cannellini beans, zucchini, green beans, lemon juice and zest. Let simmer for 5 minutes with the lid off.

5. Place the fish onto the tomato bean sauce, moving around the beans so that the fish is flat on the pan, cover with sauce and let simmer with the lid on for 10 minutes, spooning the sauce over the fish as needed.

6. Once cooked, remove the lid and top with fresh parsley to serve

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