White fish with spicy beans and chorizo
Mop up the juices of this low-fat supper dish with crusty bread
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 15 mins
Egg-free, Low-fat, Nut-free
Freeze bean mix only
- Heat the oil in a large frying pan, then soften the onion for 5 mins. Add the rosemary, chorizo and garlic, then fry for 2 mins more until the chorizo is starting to crisp. Tip in the passata, beans, cabbage and sugar, season, then simmer for 5 mins.
- Add the fish to the pan, leaving the tops of the fillets peeking out of the sauce, then cover with a lid and leave to cook for 3-5 mins or until the flesh flakes easily. Delicious served with crusty bread.
Make it for lunch - Spicy tomato & sausage soup
Soften the onions, rosemary, sausage and garlic as before, then tip in the passata, beans, cabbage, and sugar, along with 500ml vegetable or chicken stock. Simmer for a few mins until the cabbage is tender, then season and serve with grated Parmesan for sprinkling.
PER SERVING
304 kcalories, protein 36g, carbohydrate 27g, fat 6 g, saturated fat 1g, fibre 0g, sugar 11g, salt 1.23 g
Recipe from Good Food magazine, October 2008.
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http://www.bbcgoodfood.com/recipes/7692/
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 15 mins
Egg-free, Low-fat, Nut-free
Freeze bean mix only
Ingredients
- 1 tbsp olive oil
- 1 onion , chopped
- small rosemary sprig, leaves finely chopped
- 25g chorizo or other spicy sausage, chopped
- 2 fat garlic cloves , crushed
- 700g/1lb 9oz bottle passata
- 410g can cannellini beans in water, drained
- 200g/7oz shredded green cabbage
- pinch sugar
- 4 skinless chunky fillets haddock or cod
PER SERVING
304 kcalories, protein 36g, carbohydrate 27g, fat 6 g, saturated fat 1g, fibre 0g, sugar 11g, salt 1.23 g
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