Olive Magazine
Cod with Tomato Bean Stew

Cod with tomato bean stew

Published: July 18, 2017 at 4:36 pm
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  • Preparation and cooking time
    • Total time
  • Easy
  • Serves 2

This cod with tomato bean stew is a quick and healthy midweek meal. Less than 400 calories this dish is light and full of flavour

  • Low calorie
Nutrition:
HighlightNutrientUnit
low inkcal376
fat13.1g
saturates2.1g
carbs25.7g
sugars6.2g
fibre4.8g
protein36.3g
salt1.38g
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Try this cod and tomato bean stew, then check out our tomato soup, tomato pasta, cod and tomato traybake and more tomato recipes

For check out more healthy fish recipes, also check out our healthy cod and rice one-pot and pan-fried cod.

Ingredients

  • olive oil
  • 4 small shallots, halved and sliced
  • 1 clove garlic, sliced
  • 200g cherry tomatoes
  • 1 tbsp baby capers
  • 100ml chicken stock
  • 400g tin cannellini beans, rinsed and drained
  • 2 thick cod loin, skinless pieces
  • for dusting plain flour, seasoned
  • 1 tbsp of shredded basil

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.

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