One-pan Fish with Beans & Tomatoes

PREP 5 MIN
•
COOK  15 MIN

DF

EF

GF

NS

NF

Number of servings
2
Ingredients

2 tsp olive oil

300g white fish fillets

salt & pepper to taste

1 red onion thinly sliced

2 garlic cloves crushed

200g cherry tomatoes halved

1 tbs capers

1 tin of cannellini beans (400g tin) drained & rinsed

3⁄4 cup (135g) pre-cooked quinoa cooked according to packet instructions

1 cup (40g) baby spinach leaves

1 lemon half juiced & half cut into wedges

Methodbased on 2 servings
1

Heat half the oil in a large non-stick frypan over medium-high heat. Season fish with salt and pepper, add to pan and cook for 2-3 minutes each side or until golden and cooked through. Transfer to a plate and cover to keep warm.

2

Cook onion in remaining oil for 2-3 minutes or until just softened. Add garlic and cook for another minute.

3

Add tomatoes and capers and cook, stirring often, for 4-5 minutes or until tomatoes just begin to collapse.

4

Stir through beans, quinoa, spinach and lemon juice and cook until spinach has just wilted. 

5

Season well and return fish to the pan and warm through. 

6

Divide between plates and serve with lemon wedges.

Nutritional Informationper serving

Energy (kJ)

1726 kJ / 412 cals

Protein

43.9 g

Fat

8.8 g

Sat. Fat

1.6 g

Carbs

30.4 g

Sugar

8.1 g

Fiber

13.8 g

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