Cod with Chili Butter Beans and Tomatoes

butter-beans-and-tomatoes

Preparation time: 15 minutes. Serves: 4

Cooking time: 20 minutes

Ingredients

  • 2 teaspoons vegetable oil
  • 1 celery stick, finely diced
  • 1 onion, finely chopped
  • 1 clove of garlic, crushed, or 1 teaspoon minced garlic
  • 400g (13oz) can tomatoes, un-drained and mashed
  • 2 tablespoons tomato puree
  • 300g (10oz) can butter beans, well drained
  • 1 green chili, deseeded and finely chopped
  • 125ml (4fl oz) dry white wine
  • 500g (1 lb) cod fillet (or any boneless white fish fillets), cut into cubes
  • Freshly ground black pepper
  • 2 tablespoons chopped parsley, to garnish.

Procedure

  • Heat the oil in a nonstick saucepan and add the celery, onion, and garlic. Cook for about 5 minutes until softened. Add the tomatoes, tomato puree, beans, and chili. Simmer, uncovered, for 10 minutes.
  • Meanwhile, heat the wine in a separate saucepan. Add the fish and poach gently for about 3-4 minutes until just cooked through.
  • Combine the un-drained fish with the bean and tomato mixture and heat through. Add pepper to taste and garnish with parsley. Serve with new potatoes, basmati rice or pasta and spinach or broccoli for a feast of color.

Nutritional Tips

Whitefish such as cod, haddock, plaice and sole, for example, are all low in calories, low in fat and saturated fat and high in protein minerals and vitamins. So, although they are low in omega-3 fatty acids, they are to be valued just as much as oily fish to help you beat heart disease.

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