One-pan Fish with Beans & Tomatoes

PREP 5 MIN COOK  20 MIN – Based on 1 serving. Multiply for extra people

INGREDIENTS

1 tsp olive oil 

150g white fish fillets 

salt & pepper to taste

1⁄2 red onion thinly sliced

1 garlic clove crushed

100g cherry tomatoes halved

1⁄2 tbs capers 

1⁄2 tin of cannellini beans (400g tin) drained & rinsed

1⁄3 cup (68g) pre-cooked quinoa cooked according to packet instructions

1⁄2 cup (20g) baby spinach leaves 

1⁄2 lemon half juiced & half cut into wedges

METHOD

Place quinoa, water and salt in a saucepan and bring to the boil. Simmer, covered for 12-15 minutes or until cooked, rest covered for 5 minutes.

At the same time, heat half the oil in a large non-stick frypan over medium-high heat. Season fish with salt and pepper, add to pan and cook for 2-3 minutes each side or until golden and cooked through. Transfer to a plate and cover to keep warm.

Cook onion in remaining oil for 2-3 minutes or until just softened. Add garlic and cook for another minute.

Add tomatoes and capers and cook, stirring often, for 4-5 minutes or until tomatoes just begin to collapse.

Stir through quinoa, beans, spinach and lemon juice and cook until spinach has just wilted. 

Season well and return fish to the pan and warm through. 

Divide between plates, scatter over almonds and serve with lemon wedges.

NUTRITION

Energy (kJ) - 1726 kJ / 412 cals

Protein - 43.9 g

Fat - 8.8 g

Sat. Fat - 1.6 g

Carbs - 30.4 g

Sugar - 8.1 g

Fiber - 13.8 g