Antony Worrall Thompson's spiced cod and beans
Cooking time:(may need an extra 12 mins)
Skill level: Easy peasy
Costs: Splashing out
A healthy, low-fat, Spanish-style fish recipe with juicy cod and chorizo-infused beans that's perfect for Diabetics.
- 50g cooking chorizo, skinned and diced
- 1 onion, chopped
- 1 garlic clove, crushed
- 1tsp oregano leaves, roughly chopped
- 250g podded or frozen baby broad beans (or 125g frozen soya beans)
- 500g new potatoes cut into 5mm slices
- ½tsp each ground cumin and coriander
- 1tsp paprika
- ½tsp turmeric
- 2tsp clear honey
- Lemon juice
- 4 x 125g cod fillets with skin
- Spray olive oil
This recipe contains 31g carbohydrates per serving, but if you need extra carbs, just add in extra spuds
- Put the chorizo in a hot non-stick pan and cook over a medium heat until it releases its red oils. Add the onion, garlic and oregano leaves and cook for 5-7 mins until the onion has softened, adding a splash of water, as necessary.
- Add the beans and potatoes with 250ml water. Cover with a circle of wet greaseproof paper and a lid and cook over a very low heat for 30-40 mins. Do not allow to dry out, top up with water as needed.
- Meanwhile preheat the oven to 220ºC/425ºF/gas mark 7. Combine the spices with the honey and sufficient lemon juice to make a thin paste. Use to coat the flesh side of the cod.
- Spray a non-stick ovenproof frying pan with olive oil. Over a high heat cook the cod, skin side down, for 5 mins, then place in the oven for 10 mins until golden and very lightly caramelized.
- Divide the bean mixture between four warm plates then top with the cod.
This recipe is taken from The Diabetes Weight Loss Diet by Antony Worrall Thompson with Azmina Govindji & Jane Suthering and photography by Steve Baxter. The book is published by Kyle Cathie, priced £12.99 and is available from Amazon
Nutritional information per portion
- Calories 290(kcal)
- Fat 5.0g
- Saturates 1.0g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.