Main Meals

Baked Fish with Beans in Parsley Sauce

The delicate fish is perfectly complemented by the creamy parsley sauce, and the beans add a touch of earthy richness providing a source of beneficial prebiotics. This dish is sure to tantalise your taste buds and leave you feeling satisfied.

Serves

Prep

10 mins

Cook

20 mins

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. (80ml) extra-virgin olive oil
½ tsp. salt
¼ tsp. ground black pepper

For the fish:
2x 14 oz. (400g) cans cannellini beans*, drained, rinsed
4x 5 oz. (140g) cod filets
salt & black pepper
lemon wedges, for serving

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 oven proof 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.

Calories

455

Fats

20g

Carbs

33g

Protein

26g

* If applicable; this ingredient is free from gluten/gliadin and other major troublesome components, but may slow down any intended weight loss if consumed regularly due to it’s possible affect on blood sugar, and consequently fat metabolism. Either omit it, or use minimally during any weight loss phase for maximum results. Nutritional content is per serving.

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