Baked fish with tangy beans

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 190ºC 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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BAKED COD WITH A HERB CRUST

BAKED COD with a herb crust is very easy to prepare and cook.
The dish can be prepared beforehand then all you have to do is turn the oven on and wait. Great if you are entertaining - and a delicious idea for Valentine's Day.
I've found baking cod usual gives a lovely moist result and you are less likely to overcook it.
We took advantage of an amazing offer on at Morrisons at the moment - fresh cod at just £5.99 per kilo. Their website also has a lot of recipe ideas too.
After this very tasty recipe, I'm tempted to eat fish all week - and we'll definitely be making this again! Take a look at how we made it below.
Part of our weight loss success has been down to a bit of exercise - WALKING to be precise. If you're interested, here's something I've learned recently.
WALKING & DEHYDRATION.
We've had persistent rain in the South West for months now. So when we see the odd blue sky we like to take the opportunity to go for a walk. But I wasn't prepared for the strong winds, and we had to battle against the gales which almost took my breath away. After lunch, about two hours later I began to feel quite cold and tired. A quick search on the internet suggested this was probably down to dehydration. It made sense, as the walk had been much more strenuous due to the weather. It's so easy to forget walking is an exercise, but good hydration is just as important as with any exercise.