Thu, May 24 2012

White fish with spicy beans and chorizo

Mop up the juices of this low-fat supper dish with crusty bread
Ingredients
ngredients * 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 bottle passata * 410g can cannellini beans in water, drained * 200g shredded green cabbage * pinch sugar * 4 skinless chunky fillets haddock or cod
Nutrition Information
Serving Size 1 (460g) Recipe makes 4 servings Calories 364 Calories from Fat 73 (20%) Amount Per Serving %DV Total Fat 8.2g 12% Saturated Fat 1.9g 9% Monounsaturated Fat 4.1g Polyunsaturated Fat 1.4g Trans Fat 0.0g Cholesterol 67mg 22% Sodium 1063mg 44% Potassium 1563mg 44% Total Carbohydrate 44.0g 14% Dietary Fiber 10.5g 42% Sugars 10.8g Protein 31.6g 63%
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  1. 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.
  2. 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.
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