Cod with Pesto Topping & Butterbean Mash

Protein from the fish, fibre from the beans and vitamins and iron from the spinach – tastes great – it’s a winner!

Ingredients:

4 un-smoked Cod fillets

4 tablespoons shop bought red pesto

2 tablespoons olive oil

2 x 410g can butter beans drained and rinsed

2 garlic cloves peeled and crushed

8 capers in brine, rinsed and drained

250g/8oz spinach, washed

2 lemons cut into wedges

Freshly ground black pepper

 

 

 

Method:

Serves 4

    1. Preheat the grill to medium.

    2. Arrange the cod fillets on a baking sheet suitable to fit under the grill.

    3. Spread each of the cod fillets with 1 tablespoon red pesto and grill them for 10-15 minutes until the flesh is opaque and just cooked.

    4. Meanwhile heat the olive oil in a large frying over a medium heat and add the drained butter beans and garlic.Cook for 10 minutes stirring occasionally and mashing the beans lightly with a fork as you go.You are not aiming for a smooth mash consistency, rather a crushed bean consistency!

    5. 2 minutes or so before serving add the washed spinach to the pan and allow it to wilt.Spoon the butter bean mash onto the warm plates and top with the cod and any juices.

    6. Serve with a squeeze of lemon over each fish fillet and plenty of freshly ground black pepper