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Sunday, 10 August 2014

Baked fish with tangy beans

Baked fish with herb crust
Baked fish with a breadcrumb topping was on the menu yesterday. Cod was on offer at our local supermarket and looked very fresh.
The haricot beans were cooked with tomatoes, garlic, herbs and lemon.
The whole recipe was quite simple to make. The fish topping involved making fresh breadcrumbs which took ten minutes and we made them up earlier in the afternoon.
The fish fillet we bought was long and quite thin, so we folded the whole thing in half prior to cooking. By doing this, we used less breadcrumbs and as the photograph shows, it came out looking like one chunky piece. Saves paying for cod loin - which can double the cost. You can ask the fishmonger to skin the fish for you - even in the supermarkets.
Our RECIPE for baked fish in breadcrumbs can be found here. We baked the fish at 190ÂșC for 15 minutes, then checked before cooking for a further 4 minutes, when the flakes were just starting to separate. Fish is low in calories yet very filling too.
We used haricot beans, but you could swap them for butter beans etc. Simply drain and add the rest of the ingredients. Here's our recipe for the tangy beans:

Tangy Beans
Ingredients
1 large tin of cooked haricot or butter beans
1 large crushed clove garlic
3-4 chopped tomatoes
juice of half a lemon
splash of red wine vinegar
salt/pepper
tablespoon of chopped herbs - we used basil and parsley
chilli flakes if you like a bit of heat
50ml white wine 
olive oil
drop of honey - if required
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Put the oil into a frying pan and add the chopped tomatoes and garlic. Stir for a few minutes until tomatoes begin to break down.

Transfer the tomato mixture to a saucepan and add the rest of the ingredients. Bring to the boil, then simmer until the beans are heated through and the liquid has reduced slightly.

Check the seasoning, add a drop of honey if necessary, although the acidity will compliment the fish. 
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REMEMBER: We all have a calorie allowance - do you know yours?
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