Mediterranean Fish Traybake with Butterbean Mash & Green Beans

Simply Balanced

Serves up to 6

Mediterranean Fish Traybake with Butterbean Mash and Green Beans

This delicious fish traybake is quick and easy. The butterbean mash provides a speedy alternative to a potato mash and brings the dish together with a mediterranean twang of basil. The tomatoes bake down to generate a sumptuous liquid to lubricate and bring everything beautifully on one plate. Fish can be super-expensive these days, but this dish works well with frozen fish, which is a fantastic way to produce a nutritious dish for your family whilst watching the pennies!

10 minPrep Time

30 minCook Time

40 min

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Ingredients

Fish Traybake:
• 2 tbsp olive oil
• 120g fish fillet per person
• 200g plum cherry tomatoes
• Juice & zest of 1 lemon
• Small bunch basil
Butterbean Mash:
• 2 x 400g tinned butterbeans
• 100g frozen diced onion
• 50g frozen diced garlic
• 100ml water
Veg accompaninment:
• 200ml green beans

Instructions

1. Preheat oven to 200 degrees C.
2. For the fish, grab a tray-baking dish you can serve directly on the table. Oil it up and snuggle your fish fillets inside - the tighter they are, the more delicious liquid they will produce. Although I struggle with frozen fish at times, this dish worked really well with frozen cod fillets which is great for keeping the cost down.
3. Chop the plum cherry tomatoes in half.
4. Season, sprinkle with lemon zest, chopped basil leaves (reserving some for a bright green garnish) and the cherry tomatoes.
5. Bake in the oven for 20-30 mins depending on the size and shape of the fillets.
6. Meanwhile, in a medium-sized pan, brown the frozen onion and garlic in oil.
7. Add the drained butterbeans and 100ml of water and simmer for 10 minutes.
8. Once the ten minutes is up, mash the beans, add the lemon juice and seasoning to taste.
9. 6 minutes before serving, steam the green beans.
10. Serve the fish traybake with extra basil garnish direct to the table with the side dishes of butterbean mash and green beans.
11. ENJOY!

Nutrition

Calories

827 cal

Fat

50 g

Carbs

61 g

Protein

13 g

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