Sea Bass and Butter Bean Stew
The combination of the stock, smoked paprika, chorizo and cherry tomatoes makes a delicious sauce for the fish, bulgur wheat and broccoli. And it's ready in 30 mins!
Ingredients
- 160 g bulgur wheat
- 1 broccoli (450g cut into florets)
- 200 g sea bass fillets (or other firm white fish like basa)
- 2 tbsp rapeseed oil
- 2 garlic cloves (finely chopped/crushed)
- 2 red peppers (deseeded and chopped)
- 1 tbsp fresh rosemary (chopped (or 1 tsp dried rosemary))
- 2 tsp smoked paprika
- 50 g chorizo (chopped)
- 24 cherry tomatoes (quartered (or can chopped tomatoes))
- 1 can butter beans (drained and rinsed)
- 200 ml vegetable stock (or chicken stock)
- 0.25 tsp pepper
- 40 g pine nuts (optional)
Instructions
- Put the bulgur wheat into a saucepan and cover with boiling water and cook on a medium heat for 20 minutes.
- Meanwhile, chop the broccoli and put on to steam for 15 minutes. Put the fish in a separate basket of the steamer at the same time.
- Heat the oil in a large pan and add the rosemary, garlic, smoked paprika, chorizo and red pepper and cook for 5-10 minutes until the pepper is softened.
- Add the butter beans and cherry tomatoes and cook over a low heat for 5 minutes before adding the stock. Season with pepper and allow to simmer gently whilst the fish and bulgur wheat continue to cook.
- Serve the fish on top of the bean stew, with the bulgur wheat and broccoli on the side and a sprinkling of pine nuts.
Notes
Prep Tips:
If you don't have a steamer, you can add the broccoli to the bulgur wheat pan. But steaming is better and will preserve more of the nutrients so consider getting one!
If you have some big eaters, feel free to add a bit more bulgur wheat, as this dish is a little light on the carb side so adding more will be fine!
Health Tips:
Fish, especially oily fish like mackerel, are a great addition to your diet, with beneficial healthy fats.
Chorizo and other processed meats are not very good for you, which is why we just use a small amount in this dish to flavour it, rather than making it our main protein source.
Eco Tips:
Make sure your fish is from an MSC certified source (or has some other trusted sustainable certification) so you're not contributing to the overfishing of the oceans.
NUTRITION: Amount and (% RDA)
Calories: 516kcal (26%)Carbohydrates: 64g (21%)Protein: 27g (54%)Fat: 20g (31%)Saturated Fat: 3g (19%)Trans Fat: 1gCholesterol: 48mg (16%)Sodium: 979mg (43%)Potassium: 1309mg (37%)Fiber: 18g (75%)Sugar: 8g (9%)Vitamin A: 3887IU (78%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 6mg (30%)Vitamin B5: 2mg (20%)Vitamin B6: 1mg (50%)Vitamin B12: 2µg (33%)Vitamin C: 200mg (242%)Vitamin E: 5mg (33%)Vitamin K: 132µg (126%)Calcium: 120mg (12%)Copper: 1mg (50%)Folate: 181µg (45%)Iron: 6mg (33%)Manganese: 3mg (150%)Magnesium: 193mg (48%)Phosphorus: 475mg (48%)Selenium: 27µg (39%)Zinc: 3mg (20%)
Tried this recipe?Let us know how it was!