Braised cod with butter beans & mint
Buy sustainable cod and enjoy this nutritious, low-fat treat
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 12 mins
Cook 15 mins
Low-fat
- Heat oven to 180C/fan 160C/gas 4. Check the cod for bones and remove if necessary. Heat the oil in a flameproof casserole, add the spring onions, saffron and garlic, then cook over a low heat for 1-2 mins until soft.
- Add the butter beans and stock, then bring to the boil and season. Nestle the cod, skin-side up, into the butter beans, then cover and cook in the oven for 10 mins, or until the cod is just done. Lift from the oven and check the seasoning. Add the mint just before serving.
- To serve, put 2 slices of toasted baguette in a bowl, top with butter beans and cod (pulling away the skin if you want) then spoon the cooking juices around the fish. Finish with a dollop of crème fraîche.
Per serving
229 kcalories, protein 32g, carbohydrate 10g, fat 7 g, saturated fat 1g, fibre 4g, sugar 2g, salt 2.01 g
Recipe from Good Food magazine, April 2007.
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http://www.bbcgoodfood.com/recipes/3490/
http://www.bbcgoodfood.com/recipes/3490/
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Ingredients
- 2 x 290g 'No Catch....just cod ' boneless fillets, skin on (4 fillets in total)
- 2 tbsp olive oil
- 1 bunch spring onions
- large pinch saffron strands
- 2 garlic cloves , chopped
- 400g can butter beans , rinsed and drained
- 600ml fresh fish stock
- small handful mint leaves, chopped
TO SERVE
- 8 thick slices baguettes , toasted
- 2 tbsp half-fat crème fraîche (optional)
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 12 mins
Cook 15 mins
Low-fat
Ingredients
- 2 x 290g 'No Catch....just cod ' boneless fillets, skin on (4 fillets in total)
- 2 tbsp olive oil
- 1 bunch spring onions
- large pinch saffron strands
- 2 garlic cloves , chopped
- 400g can butter beans , rinsed and drained
- 600ml fresh fish stock
- small handful mint leaves, chopped
TO SERVE
- 8 thick slices baguettes , toasted
- 2 tbsp half-fat crème fraîche (optional)
Per serving
229 kcalories, protein 32g, carbohydrate 10g, fat 7 g, saturated fat 1g, fibre 4g, sugar 2g, salt 2.01 g
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10 February 2009
Belkey rated and commented on this recipe
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30 November 2009
CARCASS CRUNCHER commented on this recipe
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