Ingredients

For the cod

  • 300g fresh cod loins
  • 1 tsp olive oil
  • 75g diced chorizo
  • 50g stale white bread, crust removed
  • 15g parsley
  • ½ tsp lemon zest

For the sticky beans

  • 1 tbsp olive oil
  • 1 shallot, finely chopped
  • 1 clove garlic, thinly sliced
  • 3 tbsp tomato purée
  • 1 tbsp dark brown sugar
  • 1 tbsp treacle
  • 2 tbsp red wine vinegar
  • 410g tin cannellini beans, drained and rinsed

For the sautéed spinach

  • 1 tsp olive oil
  • 2 garlic cloves, crushed
  • ¼ tsp chilli flakes
  • 200g baby spinach leaves
  • 1 lemon, juiced

Method

  1. 1

    Season the cod and chill until needed. Heat the olive oil in a medium frying pan, then fry the chorizo over a medium heat for 1 minute until you see a good amount of fat. Tear the bread into pieces and add it to the pan. Toss the bread with the chorizo and cook for 2 minutes until the bread is red with the chorizo oil. Tip on to a plate and leave to cool. 

  2. 2

    Preheat the oven to 200°C/fan 180°C/gas mark 6. Transfer the bread and chorizo to a food processor and blitz into crumbs. Add the parsley, lemon zest and lots of freshly ground black pepper, blitzing briefly to thoroughly combine the ingredients.

  3. 3

    Line a baking tray with greaseproof paper and add the fish. Spoon the chorizo mixture on top of the fish fillets and press down firmly. Bake for 10-12 minutes, until the fish is cooked and the crust is crisp. 

  4. 4

    Meanwhile, heat the oil in a medium pan. Add the shallot and garlic and cook over a medium heat for 3 minutes, stirring frequently. Stir in the tomato purée, sugar, treacle and red wine vinegar. Add the beans and fill the empty can halfway with water. Add to the pan, then bring to the boil, cover and cook on a low heat for 15-20 minutes, until the sauce has thickened.

  5. 5

    Heat the oil in a medium frying pan. Add the garlic and chilli flakes and cook for 1 minute until fragrant, but not coloured. Add the spinach in two batches, waiting for the first batch to wilt before adding the second. Cook for a couple of minutes and remove from the heat. Add the lemon juice and season well. Add the beans to 2 plates, top with the spinach and fish and serve. 

Nutritional Details

Each serving provides
  • Energy 2696kj 644kcal 32%
  • Fat 26.0g 37%
  • Saturates 5.9g 30%
  • Sugars 17.0g 19%
  • Salt 3.3g 55%

% of the Reference Intakes

Typical values per 100g: Energy 540kj/129kcal

Each serving provides

45.0g carbohydrate 11.3g fibre 49.0g protein

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