250 grams of cod (skinless and boneless fillets)1 table spoon of olive oil (plus a little extra for drizzling)1 onion (chopped)1 clove of garlic (sliced)some anchovy fillets (optional)small pinch of chilli flakes1 tin of cherry tomato (or fresh)1 tin of butter beanssome capersome olive (halved)some rosemary (leaves finely chopped)
Cod and butterbeans make this dish high in protein, while the veg and pulses are a great source of fibre. Omit the anchovies to reduce the salt content if you like, and serve with crusty bread for mopping up the sauce.
- Preheat the oven to 190°C, fan 170°C, gas 5 and season the cod.
- Heat the oil in a frying pan and fry the onion, garlic and anchovies, if using, together for 6-8 minutes, stirring occasionally, until softened. Add the chilli flakes and cook for a further 2 minutes.
- Add the cherry tomatoes, butter beans, capers, olives, rosemary and a little seasoning then bring to a simmer. If your frying pan isn’t ovenproof, transfer the sauce to a small baking dish.
- Nestle the cod into the sauce, and bake for 12 minutes until the fish is opaque and flaky. Drizzle the fish with a little olive oil to serve.
31 August 2021,
Michal Krzywonos,
110 visits
1 link
2 people
30 minutes
