Baked fish with cannellini beans
Serves: 4
Time to make: 45 mins
Ingredients
- 4 pieces firm white fish
- 400g can cannellini beans, drained, rinsed
- ½ red capsicum, finely chopped
- 1 lemon, zest
- 400g can tomatoes with pesto
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Instructions
1 Preheat oven to 200ºC. Place fish in a baking dish. Season.
2 Sprinkle beans over fish with capsicum and lemon zest.
3 Pour over tomatoes. Cover and bake for 30-40 minutes, depending on the size of the fish. Serve with rice or couscous and steamed vegetables.
WINNER: 5pm panic category
HFG Reader Recipe Competiton 2010
Nicola Lancaster, Wellington
Variations
Make it gluten free: Use gluten-free canned tomatoes, and serve with rice.
Nutrition Info (per serve)
-
Calories 189cal
-
Kilojoules 790kJ
-
Protein 28g
-
Total fat 2g
-
–Saturated fat 0g
-
Carbohydrates 10g
-
–Sugars 5g
-
Dietary fibre 5g
-
Sodium 450mg
-
Calcium 90mg
-
Iron 2.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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