Gut-friendly beans & seabass
- Dr Chintal Patel
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Serves 4
Easy
Prep: 15 mins
Cook: 30 mins
A star rating of 4.5 out of 5.14 ratingsRate
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Achieve four of your five-a-day in this seabass dish served on a bed of cabbage, butter beans, leeks, spinach, capers and cashews, with dill yogurt on the side
Gluten-free
Healthy
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Ingredients
Nutrition
Units:
MetricUS
-
50g cashew nuts
-
1 tbsp extra virgin olive oil
-
50g capers
-
320g leeks
thinly sliced
-
320g Savoy cabbage
core removed and sliced
-
4 garlic cloves
finely chopped
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320g baby spinach leaves
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570g jar butter beans
-
4 x 140g sea bass fillets
For the dill yogurt
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4 tbsp fat-free live Greek yogurt
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2 tbsp lemon juice
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small handful of dill
finely chopped
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Nutrition: Per serving
-
kcal480
-
fat21g
-
saturates4g
-
carbs23g
-
sugars9g
-
fibre13g
high
-
protein43g
-
salt1.21g
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Method
-
step 1
Soak the cashews in 200ml boiling water and set aside.
-
step 2
For the dill yogurt, mix the yogurt, lemon juice and dill in a bowl and set aside until ready to serve.
-
step 3
Heat the oil in a frying pan and fry the capers until crispy, then remove and set aside, leaving behind the oil. Add the leeks, cabbage, garlic and a pinch of salt, then cover and cook over a medium heat until soft and almost fully cooked, about 5 mins.
-
step 4
Tip in the spinach leaves and the butter beans. Season with a little salt and pepper and stir well.
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step 5
Blitz the soaked cashews and water into a smooth cream using a hand blender, then pour it over the veg in the pan. Cover and cook on a low heat for a few minutes until the spinach has wilted. Add a splash of water if needed.
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step 6
Heat a dry frying pan over a medium-high heat. Slice a few slits into the skin of the sea bass fillets to prevent them from curling as they cook. Fry in the hot pan for a few minutes on each side until cooked through. Serve the vegetables topped with a sea bass fillet, a sprinkle of crispy capers with the dill yogurt on the side.
Recipe from Good Food magazine, February 2025
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A star rating of 4.5 out of 5.14 ratings
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