One-Pan Fish with Tomatoey Beans
A fresh tasty take on white fish - perfect for any weekday meal
Servings: 2 bariatric serves
Calories: 297kcal
Ingredients
- 2 small white fish fillets (~100g each)
- 1 tbsp olive oil
- .5 small brown onion thinly sliced
- 1 clove garlic crushed
- 1 tablespoon pine nuts
- 125 g small cherry tomatoes halved
- 200 g can cannellini beans rinsed, drained
- 2 handfuls baby spinach
- 1 tbsp fresh lemon juice to serve
- 1 tb sauce of your choice such as light mayo, tartare sauce or Greek yoghurt
Instructions
- Heat half of the oil in a large non-stick frying pan over medium-high heat. Season the fish with salt and pepper then cook for 2-3 minutes each side or until golden and cooked through. Transfer to a plate and cover to keep warm.
- Add the remaining oil to the pan. Cook the onion and garlic for 1-2 minutes or until softened. Add the pine nuts, and cook for 1 minute or until lightly toasted. Add the cherry tomatoes, beans and baby spinach until tomatoes just begin to collapse and baby spinach is wilted. Add the lemon juice and season.
- Return the fish to the pan and warm through. Divide among serving plates. Serve with cracked pepper and extra lemon wedges.
Notes
- You can serve any leftover tomatoey beans with a tin of tuna the next day for lunch
- If you’re feeding others, 2 bariatric serves are equal to one regular, non-sleeved serve. Use the slider above to adjust the serving sizes you need.
Nutrition
Calories: 297kcal | Carbohydrates: 23g | Protein: 28g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 50mg | Sodium: 299mg | Potassium: 676mg | Fiber: 7g | Sugar: 3g | Vitamin A: 3119IU | Vitamin C: 28mg | Calcium: 113mg | Iron: 4mg