Gut-friendly beans & seabass
Achieve four of your five-a-day in this seabass dish served on a bed of cabbage, butter beans, leeks, spinach, capers and cashews, with dill yogurt on the side
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Prep:15 mins
Cook:30 mins
- Serves 4
- Easy
Nutrition per serving
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kcal 480
-
fat 21g
-
saturates 4g
-
carbs 23g
-
sugars 0g
-
fibre 13g
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protein 43g
-
salt 1.21g
Ingredients
- 50g cashew nuts
- 1 tbsp extra virgin olive oil
- 50g capers
- 320g leeks , thinly sliced
- 320g Savoy cabbage , core removed and sliced
- 4 garlic cloves , finely chopped
- 320g baby spinach leaves
- 570g jar butter beans
- 4 x 140g sea bass fillets
- 4 tbsp fat-free live Greek yogurt
- 2 tbsp lemon juice
- small handful of dill , finely chopped
Method
Soak the cashews in 200ml boiling water and set aside.
For the dill yogurt, mix the yogurt, lemon juice and dill in a bowl and set aside until ready to serve.
Heat the oil in a frying pan and fry the capers until crispy, then remove and set aside, leaving behind the oil. Add the leeks, cabbage, garlic and a pinch of salt, then cover and cook over a medium heat until soft and almost fully cooked, about 5 mins.
Tip in the spinach leaves and the butter beans. Season with a little salt and pepper and stir well.
Blitz the soaked cashews and water into a smooth cream using a hand blender, then pour it over the veg in the pan. Cover and cook on a low heat for a few minutes until the spinach has wilted. Add a splash of water if needed.
Heat a dry frying pan over a medium-high heat. Slice a few slits into the skin of the sea bass fillets to prevent them from curling as they cook. Fry in the hot pan for a few minutes on each side until cooked through. Serve the vegetables topped with a sea bass fillet, a sprinkle of crispy capers with the dill yogurt on the side.
