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Baked Cod Fillets on White Bean and Cherry Tomato Stew

4 servings
Dinner

Characteristics

High Fibre No Added Sugars

Nutritional Facts Per Serving

300
Calories
32.9 g
Protein
22.7 g
Carbs
8.5 g
Fibre
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Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 300
  • Fat 8.6 g
    • Saturated   1.2 g
    • + Trans 
  • Cholesterol 61 mg
  • Sodium   628 mg
  • Carbohydrate 22.7 g
    • Fibre   8.5 g
    • Sugars  
  • Protein 32.9 g
    • Vitamin A 8 %
    • Vitamin C 25 %
    • Calcium 6 %
    • Iron 15 %

Method

Preheat the oven to 375 degrees F.

Place the oil in a skillet set over medium heat. Add the onion and garlic and cook 3 to 4 minutes. Add the kidney beans, tomatoes and stock. Bring to a simmer and then pour into a 9" x 13" inch baking dish. Nestle the fish into the beans. Drizzle with the lemon juice; season with salt and pepper. Cover and bake 18 minutes, or until the fish is cooked through.

Divide the fish and beans among 4 shallow bowls, sprinkle with basil and serve.

Recipe Options: Feel free to try another fish fillet in this recipe instead, such as snapper or halibut. Instead of white kidney beans, use canned chickpeas. As an alternative to just fresh basil, use a mix of chopped fresh herbs in this dish, such as basil, oregano and parsley.

Serving Suggestions

Serve the fish with slices of warm crusty bread and steamed green vegetable, such as broccoli, asparagus or green beans.

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