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Healthy & delicious recipes from A.Vogel
Cod with Pesto Topping & Butter Bean Mash
10
0
0
- Preparation: min
Time: min - Easy
- Serves 4
- Prep: 5 min
- Easy
- Serves 4
Protein from the fish, fibre from the beans and vitamins and iron from the spinach – tastes great – it’s a winner!
Sally Bee
Ingredients
Cod with Pesto Topping & Butter Bean Mash
- 4 unsmoked cod fillets
- 4 tbsp shop bought red pesto
- 2 tbsp olive oil
- 2 x 410g can butter beans, drained and rinsed
- 2 garlic cloves, peeled and crushed
- 8 capers in brine, rinsed and drained
- 250g/8oz spinach, washed
- 2 lemons, cut into wedges
- Herbamare® Spicy seasoning salt
How to make Cod with Pesto Topping & Butter Bean Mash
1. Preheat the grill to medium.
2. Arrange the cod fillets on a baking sheet suitable to fit under the grill.
3. Spread each of the cod fillets with 1 tablespoon red pesto and grill them for 10-15 minutes until the flesh is opaque and just cooked.
4. Meanwhile heat the olive oil in a large frying over a medium heat and add the drained butter beans and garlic. Cook for 10 minutes, stirring occasionally, and mashing the beans lightly with a fork as you go. You are not aiming for a smooth mash consistency, rather a crushed bean consistency!
5. 2 minutes or so before serving, add the washed spinach to the pan and allow it to wilt. Spoon the butter bean mash onto the warm plates and top with the cod and any remaining juices.
6. Serve with a squeeze of lemon over each fish fillet and plenty of freshly ground black pepper.
This recipe is full of goodness
- Rich in healthy Omega-3 fats
- Good source of protein
- High in B vitamins (B12 & B6)
Cod is a good source of heart healthy Omega-3 fatty acids which can help lower the risk of high blood pressure and heart disease. The anti-inflammatory properties from Omega-3 fats can also help to ease inflammation disorders such as muscle & joint pain.
About Sally
Sally Bee's story of survival and recovery from three heart attacks in a week at the age of 36 is nothing short of a miracle. Sally attributes much of her remarkable survival to her delicious and achievable healthy eating plan, which she and her whole family enjoy.
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