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Antony Worrall Thompson's spiced cod and beans

(27 ratings)

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Spiced cod on a bed of chorizo-infused beans
Spiced cod on a bed of chorizo-infused beans
  • Serves: 4

  • Prep time:

  • Cooking time:

    (may need an extra 12 mins)
  • Total time:

  • 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.

Ingredients

  • 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

Method

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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

  • Low
  • Med
  • High
  • 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.

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(27 ratings)

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