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 189 cal
-
Kilojoules 790 kJ
-
Protein 28 g
-
Total fat 2 g
-
Saturated fat 0 g
-
Carbohydrates 10 g
-
Sugar 5 g
-
Dietary fibre 5 g
-
Sodium 450 mg
-
Calcium 90 mg
-
Iron 2.5 mg
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.
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© 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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