Baked Hake on Haricot Beans
Cod and Hake are 2 nice thick fish that are quite meaty. Monkfish is even meatier but is pricey. They are an excellent protein, lean and a healthy break from meat. A source of iodine, essential for the thyroid gland. Try to eat fresh fish, 2 to 3 times a week.
Haricot beans are the baked beans without the sauce- mild flavoured and creamy. Beans are a source of complex carbs and fibre and are a good source of folic acid and molybdenum along with other nutrients.
This is a fast meal to prepare and if you are home-based, it is ideal.
1 Serving: Kcals 416
One serving
|
Fibre |
Protein |
Carbohydrate |
Fat |
|
8g |
56g |
20g |
7g |
Ingredients
Makes 1 serving
200g hake/cod
200g, half a 400g tin of haricot beans
65g, 1 medium tomato
80g, 3 to 4 florets of broccoli
1/2 clove of clove garlic
5g olive oil
lemon juice
50ml dry white wine
fresh dill/parsley
2g, a few Capers
Method
Pre-Heat the oven to 180.
Lightly butter the oven dish just under where your fish skin will sit. Drizzle lemon juice over the fish and place in the oven. Turn down the oven to 160. Bake for 15-20 minutes (depending on thickness of the fish) and then you are going to switch your oven to grill mode and lightly brown (3 mins) the top of the fish, refreshing with lemon. Dried out white fish is horrible so use your fork to check it if you are unsure.
Empty and rinse the beans under a cold tap. Store away half the beans for your next meal the following day.
Chop the tomato into small bites. Finely chop the herbs.
Add the olive oil to a frying pan on a low heat and add the beans, tomato, lemon juice and a little of the dill/parsley. Turn the heat to high and add the white wine, the alcohol will burn off in a few minutes. Turn the heat back down, season the beans and add the remainder of the herbs.
Put the broccoli on to steam
Remove the skin from the fish and serve on the bed of beans with the broccoli on the side.
