SMOKY HAKE, BEANS & GREENS
Ingredients:
Olive oil
1 onion (finely chopped)
260g bag spinach
2 x 140g skinless hake fillets (alternatively try cod or haddock)
1 red chilli (deseeded and shredded)
400g can cannellini beans (drained)
Juice 1/2 lemon
½ tsp sweet smoked paprika
Method:
Boil a full kettle of water and heat the grill to high. Heat 1 tsp oil in a large frying pan. Add the onion and fry for 5 minutes until soft and golden.
Meanwhile, put the spinach in a colander, slowly pour over the boiled water to wilt it, then run under the cold tap. Squeeze out the excess water using your hands, then set aside. Line a baking tray with foil, rub with a little oil and place the fish on top. Season, sprinkle over the smoked paprika and drizzle with a little more oil.
Tip the chilli into the pan with the onion, fry for 1 min more, then add the beans, spinach, lemon juice and 1 tsbp extra virgin olive oil. Let it warm through gently, then season to taste.
Grill the fish for 5 mins or until flaky but not dry – you won’t need to turn it. Spoon the bean mixture on to plates, then carefully top with the fish and any juices from the tray.
Nutrition Facts:
Hake:
This is a great low-fat, protein-rich fish that's packed with essential nutrients. Hake contains omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. Additionally, hake is rich in vitamins B12 and D, as well as minerals like selenium and phosphorus, which aid in bone health and boost the immune system. Its mild flavour makes it a versatile and healthy addition to any diet.
Cannellini Beans:
These beans are a fantastic source of plant-based protein and fibre, supporting muscle health and promoting good digestion. They're rich in antioxidants, as well as essential nutrients like iron, magnesium, and folate, which contribute to energy production and a healthy immune system. With their low glycaemic index, cannellini beans help maintain stable blood sugar levels, making them an excellent choice for heart health and managing diabetes.
Spinach:
Spinach is a nutrient powerhouse, packedwith vitamins A, C, and K, which supporteye health, immune function, and strongbones. It's rich in iron and magnesium,promoting energy production and musclefunction, while its high fibre content aidsdigestion. Spinach is also loaded withantioxidants, helping to reduceinflammation and protect against chronicdiseases.
