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Dinner | Fish

Cod butter bean & tomato stew

A Spanish inspired one pot meal to support your growth, development, reproduction, metabolism and normal thyroid function along with helping the healthy duplication of your DNA

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Cod butter bean & tomato stew recipe
Serves:
2
Preparation:
10 Mins
Cooking:
25 Mins
High FODMAP:
Yes
Allergens:
Sulphur dioxide, Milk, Lactose, Fish
Check Your Own Recipe

What are the health benefits of Cod butter bean & tomato stew?

A Spanish inspired one pot meal to support your growth, development, reproduction, metabolism and normal thyroid function along with helping the healthy duplication of your DNA

 

Ingredients

Method

Ingredients

300g/3 cod fillets nutritional information
300g/3 cod fillets
1 can butter beans nutritional information
1 can butter beans
1 can tomatoes nutritional information
1 can tomatoes
4 rashers of streaky bacon nutritional information
4 rashers of streaky bacon
110g/1 medium red onion nutritional information
110g/1 medium red onion
10g/handful of chopped parsley nutritional information
10g/handful of chopped parsley
80ml/good slug of dry white wine nutritional information
80ml/good slug of dry white wine
Big pinch of salt nutritional information
Big pinch of salt
½ tsp black pepper nutritional information
½ tsp black pepper
20g Parmesan, shaved nutritional information
20g Parmesan, shaved
2 tbsp extra virgin olive oil nutritional information
2 tbsp extra virgin olive oil
More about these ingredients

Method

Simply follow our simply laid out recipe:

1) Chop the onion and sauté in the olive oil until soft.
2) Add the wine and reduce to nearly nothing, then add the mixture to a casserole dish.
3) Chop and sauté the streaky bacon until coloured and add to the casserole dish.
4) Flake the cod fillets or add whole to the casserole dish.
5) Drain the butter beans and add to the dish.
6) Add the tin of tomatoes to the dish (you can blitz these first if you prefer a smooth sauce).
7) Chop the parsley and mix in with the other ingredients in the dish.
8) Add the salt and pepper and mix in.
9) Place in a preheated oven (180°C) and bake for 25 minutes.
10) Serve with the Parmesan sprinkled over.

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