 |
Baked Cod with Chorizo and White Beans
Baked Cod with Chorizo and White Beans
Per Serving:
Calories: 293, Fat: 8g, Cholesterol: 66mg, Carbohydrates: 18g, Protein: 30g, Fiber 6g, Sodium: 567mg, Potassium: 511mg.
Ingredients:
• 1 tsp of extra-virgin olive oil,
• 1 shallot, that is finely chopped,
• 2 ounces of Spanish chorizo or turkey kielbasa, that is diced,
• 1 tsp of chopped fresh thyme,
• 1 pint of grape tomatoes, that are halved,
• ½ a cup of dry white wine, that is divided,
• 1, 15-ounce of canned great northern beans, that are rinsed,
• ½ a tsp of salt, that is divided,
• 1, ¼ pounds of Pacific cod, that is cut into 4 pieces,
• Freshly ground pepper, to taste.
Method:
1. You need to preheat the oven to 425°F. Then coat a 9-by-13-inch baking dish with cooking spray.
2. Heat the oil in a medium saucepan over medium-high heat. Add the shallot, chorizo (or kielbasa) and thyme and cook, stir, until fragrant, for about 1 minute. Then add tomatoes and ¼ a cup of wine. Cook, and stir occasionally, until the tomatoes are broken down and the wine is almost evaporated, for around 2 to 4 minutes. Stir in the beans and ¼ tsp of salt and remove from the heat.
3. Then sprinkle the fish with the remaining ¼ tsp of salt and pepper then place in the prepared baking dish. Top each piece of the fish with equal amounts of the tomato mixture about ½ a cup per fillet. Pour the remaining ¼ of a cup of wine into the pan and cover the pan with foil. Then bake until the fish is just cooked through, for around 15 to 20 minutes. Then serve the fish with the sauce spooned over the top.
|
|
|
 |
Personal Programme
Need some guidance or a helping hand to achieve your goals? Why not book yourself in with one of our fully trained fitness instructors for a free 30 minute personal training session and have them make you a personally tailored fitness programme. Book yourself in at reception. |
|
|
