Skillet Fish with Beans & Tomatoes
PREP 5 MIN•COOK 15 MIN
DF
EF
GF
NS
NF
Number of servings
2
2 tsp olive oil
300g white fish fillets 2 x 5 1/2 oz fillets
salt & pepper to taste
1 red onion thinly sliced
2 garlic cloves crushed
200g cherry tomatoes halved
1 tbs capers
1 can of cannellini beans (14 oz can) 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
Heat half the oil in a large non-stick skillet over medium-high heat. Season fish with salt and pepper, add to skillet and cook for 2-3 minutes each side or until golden and cooked through. Transfer to a plate and cover to keep warm.
Cook onion in remaining oil for 2-3 minutes or until just softened. Add garlic and cook for another minute.
Add tomatoes and capers and cook, stirring often, for 4-5 minutes or until tomatoes just begin to collapse.
Stir through beans, quinoa, spinach and lemon juice and cook until spinach has just wilted.
Season well and return fish to the skillet and warm through.
Divide between plates and serve with lemon wedges.
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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