Antony Worrall Thompson’s spiced cod and beans Recipe

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  • Healthy
  • Low-fat

serves:

4

Skill:

easy

Cost:

splashing

5-a-day:

1

Total Time:

00:45

Prep:

00:10

Cooking:

00:35
(may need an extra 12 mins)

Nutrition per portion

RDA
Calories 290 kCal 15%
Fat 5g 7%
  -  Saturates 1g 5%

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

Method

  • 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.

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Top Tip

This recipe contains 31g carbohydrates per serving, but if you need extra carbs, just add in extra spuds