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  1. Home
  2. Foodiful Recipe

Pan-cooked cod with beetroot salsa & bean mash

Boost omega-3 fats with this budget, weeknight dinner - pile fish fillets onto cannellini bean mash and top with tangy beetroot salsa. - by Chantal Walsh
  • 08 Feb 2016
Pan-cooked cod with beetroot salsa & bean mash
Cook: 17 Minutes - easy - Serves 2 - gluten-free - nut-free - dairy-free - egg-free - pregnancy-safe
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Boost omega-3 fats with this budget, weeknight dinner - pile fish fillets onto cannellini bean mash and top with tangy beetroot salsa.

Ingredients

2 large cod fillets

65 g rocket

For the salsa and beans

250 g cooked beetroot

½ red onion

grated zest and juice ½ lime

2 tbsp chopped dill, plus extra for sprinkling

1 tsp olive oil, plus a little extra for greasing

1 garlic clove, finely chopped

400 g can cannellini beans

Method

  1. Dice the beetroot and finely chop the onion, then mix in a bowl with the lime zest, a good squeeze of juice, some seasoning and dill.
  2. Heat the oil in a non-stick pan and gently cook the garlic until softened, then add in the beans and some of the juice from the can, with seasoning. Mash the beans, leaving them quite chunky, then keep warm.
  3. Feel along the fish to check for bones and, if you find any, firmly pull them out with your fingers (or use tweezers). Heat a non-stick frying pan, wipe with a little oil, then cook the cod skin-side down for 3-4 mins. Flip over and cook for a few mins more until the fillets are cooked all the way through.
  4. Spoon the bean mash onto plates, top with the fish and half the salsa, then scatter with extra dill. Serve with the rocket on the side and the rest of the salsa in a bowl.

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