Smokey bean stew with cod
Introduce
Chef :
Kate Carless
Smokey bean stew with cod
This is a super simple stew but I will say, I used my homemade Smokey tomato relish to give it some extra flavour. If you don’t fancy the extra effort to make it (which is most likely), you could use a tsp of chipotle paste, or even just some smoked paprika. Either way, the aim
Ingredient
Food ration :
2 people (with leftover stew for lunch)
Cooking time :
40 mins
Cooking instructions
* Step 1
Heat a tbsp oil in an oven proof pan over a medium/low heat and fry the finely chopped onion and celery for 10 mins. Then add the garlic and chipotle chilli flakes and fry for another minute or two
* Step 2
Preheat the oven to 180 degrees c. The add the tomatoes, tomato purée, relish, stock and seasoning to the pan, bring to the boil and simmer for 10 minutes.
* Step 3
Add the beans and rice and put the pan into the oven, with a lid for 10 minutes. After 10 minutes, remove the pan from the oven and place the cod pieces into the mixture, cover again with a lid and return to the oven for 10 minutes.
* Step 4
Serve with a lemon wedge abs some salad or green veg.
Note: if there is a photo you can click to enlarge it
10 Pieces Of Expert Nutrition Advice
1. Start Small
2. Fill Your Plate With Beans and Leafy Greens
3. Focus on Adding—Not Subtracting
4. Taste the Rainbow
5. Prioritize Potassium
6. Eat More Plants
7. Focus on Your Immune System
8. Try the Mediterranean Diet
9. Understand the Impact of Food
10. Guard Your Gut
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