Baked White Fish with Beans in Parsley Sauce
Serves
4
Prep Time
10 minutes
Cook Time
20 minutes
Ingredients
For the sauce:
1 large bunch parsley, roughly chopped
4 tbsp chopped fresh dill
2 shallots, roughly chopped
3 cloves garlic, chopped
1 tbsp red wine vinegar
2.7 fl oz (80 ml) extra-virgin olive oil
½ tsp salt
¼ tsp ground black pepper
1 large bunch parsley, roughly chopped
4 tbsp chopped fresh dill
2 shallots, roughly chopped
3 cloves garlic, chopped
1 tbsp red wine vinegar
2.7 fl oz (80 ml) extra-virgin olive oil
½ tsp salt
¼ tsp ground black pepper
For the fish:
2 x 14 oz (400 g) cans cannellini beans, drained, rinsed
4 x 5 oz (140 g) cod filets
salt & black pepper
lemon wedges, for serving
2 x 14 oz (400 g) cans cannellini beans, drained, rinsed
4 x 5 oz (140 g) cod filets
salt & black pepper
lemon wedges, for serving
Nutrition
(Per Serving)
Calories
455
Fats
20 g
Protein
26 g
Carbs
33 g
Instructions
- Preheat the oven to 400°F (200°C).
- Place all the ingredients for the sauce into a blender and pulse until well combined, then set aside.
- Spread the beans in an even layer into the base of a large ovenproof dish. Season the beans with salt and pepper.
- Pat the fish filets, dry with a paper towel, and season with salt and pepper, then place the filets on top of the beans. Pour over the parsley sauce and bake in the oven for 15-18 minutes, until the fish is cooked through.
- Remove from the oven and serve immediately with fresh lemon wedges.