- 0:15 Prep
- 0:10 Cook
- 4 Servings
- Capable cooks
Fresh herbs and tangy lemon infuse this fish dish with the flavours of the Mediterranean.
Ingredients
- 400g can mixed beans, rinsed, drained
- 400g can cannellini beans, rinsed, drained
- 3 celery stalks, halved lengthways, thinly sliced
- 1/2 cup chopped flat-leaf parsley leaves
- 1/2 red onion, finely chopped
- 1 tablespoon red wine vinegar
- 1 1/2 tablespoons olive oil
- 8 (about 80g each) whiting fillets, skinned
- 1 teaspoon dried chilli flakes
- Lemon wedges, to serve
Method
- Step 1Combine the mixed and cannellini beans, celery, parsley, onion, vinegar and 1 tablespoon of oil in a large bowl. Season with salt and pepper, then set aside.
- Step 2Sprinkle the whiting with chilli flakes and season with sea salt. Heat the remaining 1/2 tablespoon of olive oil in a large non-stick frypan over medium-high heat and cook the whiting, in 2 batches, for about 1 1/2 minutes on each side or until cooked through.
- Step 3Divide the fish among 4 plates. Serve with the bean salad and lemon wedges.
- High protein
- Low carb
- Low sugar
- Lower gi
Nutrition
2252 kj
Energy
37g
Fat Total
6g
Saturated Fat
8g
Fibre
39g
Protein
157mg
Cholesterol
416.81mg
Sodium
2g
Carbs (sugar)
11g
Carbs (total)
All nutrition values are per serve
- Author: Kate Tait
- Image credit: Steve Brown
- Publication: Taste.com.au
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