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Baked Fish with Cannellini Beans

Simple to make, tasty interesting and adaptable. This recipe used Cannelinni beans which are a rich source of protein and support good weight-loss. And you can't go past fresh NZ fish for a healthy, yummy accompaniment.

 OK after 3pm

Ingredients

  • 4 pieces firm white fish
  • 400g can cannellini beans, drained, rinsed
  • 1/2 red capsicum, finely chopped
  • 1 lemon, zest
  • 400g can tomatoes with pesto
  •  

Instructions

  1. Preheat oven to 200ºC. Place fish in a baking dish. Season.
  2. Sprinkle beans over fish with capsicum and lemon zest.
  3. Pour over tomatoes. Cover and bake for 30-40 minutes, depending on the size of the fish. Serve with rice or couscous and steamed vegetables

Author: Healthyfood.co.nz
Nicola Lancaster, Wellington
LivFit recommends Healthy Food Guide www.healthyfoodguide.co.nz

LivFit Functional Facts:

  • Legumes (Cannelinni beans are a legume) contain more protein than any other plant derived food.
  • Legumes are a good source of B-complex vitamins and help to control cholesterol.
  • Cannelinni Beans are available canned.
  • Fish is an excellent source of complete protein, iron and other minerals and contains Omega 3 fatty acids.

 

LivFit:Lean Tick Info:

Less than 3g Saturated Fat per 100g
No added salt (low sodium)
Less than 10g sugar (low sugar)
Gives 1-2 serves vegetables/fruit
No white flour products
No carbohydrates after 3pm
Protein with every meal (5-25g)
 

Can be made Gluten Free - Use a gluten free brand of canned tomatoes and leave out cannellini beans

Portions:
4
Time to Make: 35 to 45 mins
 
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