Tomato, cannellini & ’nduja baked cod

Tomato, cannellini & ’nduja baked cod

Spicy ’nduja ramps up the flavours in this easy one-dish fish. You could swap the beans for butterbeans or chickpeas if you already have them in the store cupboard. 

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Gluten freeHealthyLow saltLow in saturated fat3 of your 5 a day5 plant varieties
  • Serves4
  • CourseMain meal
  • Prepare10 mins
  • Cook30 mins
  • Total time40 mins

Ingredients

  • 2 tbsp olive oil
  • 1 onion, finely chopped 
  • 1 fennel bulb, chopped
  • 3 cloves garlic, finely chopped
  • 400g cherry tomatoes, halved
  • 200ml white wine
  • 400g can cannellini beans, drained
  • 200g green beans
  • 2 tbsp creme fraiche
  • 2 tsp Cooks’ Ingredients ’Nduja Paste
  • 600g cod loin, cut into 4 equal pieces
  • ¾ x 25g pack flat leaf parsley, chopped

Method

  1. Preheat the oven to 180ºC, gas mark 4. Heat the oil in a large heavy-based, ovenproof frying pan and cook the onion and fennel with a pinch of salt for 8-10 minutes, until softened.

  2. Stir in the garlic, cook for 1 minute more, then add the cherry tomatoes, turn up the heat and add the wine. Simmer rapidly for a few minutes until the wine reduces a little, then add the cannellini beans.

  3. Add the green beans and crème fraîche to the pan, lower the heat and simmer for 3-4 minutes. Remove from the heat.

  4. Spread the ’nduja paste over the cod and arrange the pieces on top of the bean mixture. Bake for 10-15 minutes, until the mixture is thickened and creamy and the cod is cooked through, opaque and flakes easily with a fork. Serve scattered with parsley.

Cook’s tip

If the fennel has lots of fronds on it, save them and chop and scatter over the top of the fish along with the parsley.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,557kJ/ 372kcals

Fat

12.6g

Saturated Fat

3.6g

Carbohydrates

16.9g

Sugars

8.8g

Fibre

9.6g

Protein

34g

Salt

0.7g

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