Pan seared cod with white bean and tomato stew
Thick cod fillets with a garlicky tomato and white bean stew, ready in half an hour.
- Time35 min
- LevelEasy
- Costabout £3.38 a head
Ingredients
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Method
- 1
Heat half the oil in a wide pan over a medium heat. Fry the onion for 6 minutes until soft. Add the garlic, paprika and oregano and cook for 1 minute.
7 min - 2
Tip in the tomatoes and beans. Simmer for 12 minutes until thick and glossy.
12 min - 3
Stir in the spinach and let it wilt for 2 minutes. Season well.
- 4
Pat the cod dry and season. Heat the rest of the oil in a frying pan over a high heat.
- 5
Fry the cod for 3 minutes on each side until golden outside and the flesh flakes easily.
6 min - 6
Spoon the stew into bowls, top with the cod and serve with lemon wedges.
Double check before you cook. Recipes can contain mistakes. Any diet labels come from the ingredients as written in this recipe and are a guide, not a guarantee. Always check every ingredient and the packet label for allergens and cross contamination, and ask your doctor or dietitian what is right for you, especially with coeliac disease, diabetes or a serious allergy. This is not medical advice.