Ingredients
- olive oil 2 tbsp
- onion 1, chopped
- garlic 2 cloves, crushed
- fennel seeds ½ tsp, crushed
- tinned cherry tomatoes 400g tin
- butter beans 400g tin, rinsed and drained
- cod 2 chunky skinless loins
- breadcrumbs 35g
- rosemary chopped to make 1 tsp
- parmesan 25g, finely grated
Method
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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.
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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.
Nutritional Information
- Kcals 521
- Fat 16.7g
- Saturates 4.3g
- Carbs 41.7g
- Sugars 13.9g
- Fibre 10.9g
- Protein 45.6g
- Salt 0.7g