Spanish style beans with cod and prawns

One of our members once said to me, ‘If it swims, it slims’ … I absolutely love that phrase, and it reminds me to get fish in wherever possible, to keep my calories in check.

This delicious recipe serves up cod and prawns in a rich and smoky tomato sauce. The addition of cannellini or butter beans make this dish really filling, so it’s a perfect midweek dinner or perhaps a special weekend lunch with friends.

The smoky Spanish flavours are just my favourite, so this will be a regular on the Wilcock menu I am sure!

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Spanish style beans with cod and prawns


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  • Author: Rachel Wilcock
  • Total Time: 40 minutes
  • Yield: 4 1x

Description

Superb spanish comfort food


Ingredients

Scale

½ large cauliflower (500g), broken into florets

2 tsp olive oil

½ tsp coriander seeds

½ tsp cumin seeds

½ tsp smoked paprika

1 lemon, quartered

1 garlic clove, finely chopped

400g can butter beans or cannellini beans, drained and rinsed

400g can cherry tomatoes or plum tomatoes in juice

100g cavolo nero or kale, leaves sliced

4 x 130g pieces cod loin

150g raw king prawns (or cooked – just add them at the very last minute to warm through)

½ x 190g pack chorizo, sliced

handful roughly chopped flat leaf parsley


Instructions

  1. Preheat the oven to 200°C, gas mark 6. Put the cauliflower in a roasting tin and drizzle with 1 tsp of the olive oil.
  2. Roughly crush the coriander and cumin seeds and scatter half over the cauliflower, along with ¼ tsp smoked paprika.
  3. Add the lemon quarters and toss everything together. Roast for 30 minutes until softened and slightly charred.
  4. Meanwhile, heat a sauté pan and add the rest of the olive oil. Add the garlic and beans, plus the remaining spices, and stir for 1 minute, then pour in the tomatoes.
  5. Leave to bubble for 5 minutes, then stir in the cavolo nero.
  6. Pop the fish on top, cover with the lid and cook on a medium-low heat for 12-15 minutes until the fish turns opaque.
  7. Add the raw prawns, cover again and leave for a further 4-5 minutes until cooked through. If using ready cooked prawns just cook for 2 minutes, to warm them through.
  8. Cook the chorizo in a dry frying pan over a medium heat, until it’s crisp and the fat runs. Remove and drain on kitchen paper.
  9. To serve, divide the Spanish beans between 4 bowls, top with some cauliflower and a charred lemon wedge in each, then scatter over the crispy chorizo and parsley.

 

  • Prep Time: 10
  • Cook Time: 30

Nutrition

  • Calories: 378

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