White fish with bean mash recipe
In partnership with Diabetes UK
Get more fish into your diet with this elegant midweek meal that can be on the table in just 25 minutes. Baked basa fillets are served with a garlicky lemon cannellini mash and gem lettuces which are griddled for a delicious charred flavour.
See method- Serves 4
- 10 mins to prepare and 15 mins to cook
- 285 calories / serving
- Dairy-free
- Healthy
Ingredients
- 2 x 265g packs basa fillets
- 5 tsp olive oil, plus extra for drizzling
- 2 lemons, 1 zested and juiced, 1 sliced
- 1 garlic clove, crushed
- 2 x 400g tins cannellini beans, drained
- 100ml vegetable stock
- 2 Little Gem lettuces, quartered lengthways
- 1 red onion, thinly sliced
- 30g pack fresh flat-leaf parsley, roughly chopped
Each serving contains
- Energy
- 1200kJ 285.0kcal
- Fat
- 9g
- Saturates
- 2g
- Salt
- 1.1g
- Sugars
- 3g
of the Reference intake
Carbohydrate 18.5gProtein 32.8gFibre 8.6g
Method
- Preheat the oven to gas 6, 200°C, fan 180°C. Put the fish on a baking tray lined with nonstick baking paper. Pour over 3 tsp oil and the lemon juice; season with pepper. Bake for 15-17 mins until the fish is cooked through and flakes easily.
- Meanwhile, heat 1 tsp oil in a saucepan over a low heat. Add the garlic, cook for 1 min until fragrant, then add the beans and stock. Simmer for 5 mins to heat through. Add the lemon zest, season and transfer to a food processor. Blitz until smooth, then cover and set aside.
- Preheat a griddle pan to very hot. Brush the cut sides of the lettuce with the remaining oil; season with pepper. Cook the lettuce over a medium heat for 5 mins each side until charred and tender.
- Put the onion in a heatproof bowl, pour over enough boiling water to cover, leave for 30 secs, then drain, rinse with cold water and drain again. Stir most of the parsley into the bean mash; divide between 4 plates. Serve with the lemon slices, fish, onion and lettuce, drizzled with a little oil and sprinkled with the remaining parsley.
- See more White fish recipes
