Cod, Chorizo and Butter Bean Stew


Hello Fortnightly Recipe-ers! You know I learnt this week that in America, ‘fortnight’ is not a word. Madness! For those of you who aren’t familiar with the term fortnight, it means once every two weeks. Hence ‘Fortnightly Recipe’, as I try a new recipe every two weeks. I never realised I had chosen such an enigmatic title for this blog.

So in what has become an unintentional ‘Quick Midweek Meals’ series over my last few posts, I have another quick midweek meal for you today. I wanted to try making something a little bit different to usual, and stumbled upon this little gem on BBC Good Food. I’m trying to accommodate for low-carb meals at the moment to keep the household happy, and this looked like a perfect tasty dish to do the job.

I’m sure you will appreciate the short ingredients list. We have cod, which provides you with a boost of the famously important Omega-3 oils, protein and Vitamin B12 for a health heart. As fish varieties go, it’s also one of the more meaty and filling varieties which makes it perfect for a low-carb meal like this. Then we have the delicious addition of chorizo, which while definitely not a superfood, provides a great shortcut to a big boost of flavour without having to pile in loads of ingredients. Butter beans give us a nice bit of fibre to help our digestive system out, and all of this is cooked in chopped tomatoes. Add a little flourish of herbs, and Bob’s your uncle!

If you want to boost your veggie intake here but don’t fancy making vegetables as a side dish, I’d recommend chucking 1-2 handfuls of spinach in there at the end and stirring this through for a couple of minutes. You could also add chopped kale or chopped green beans, or a host of other vegetables depending on what you fancy! Finally, if you wanted to add a bit more flavour you could add a tsp of paprika and/or ground cumin, which I found complimented the dish quite well. In the interest of keeping the ingredients list short and straightforward, I will keep it simple and leave these decisions up to you!

I’ve provided the recipe for 2 servings here. However, this can be easily doubled to serve 4. It shouldn’t take more than half an hour to cook.

Ingredients

  • Oil of your choice, for frying (I used olive oil)
  • 1 small onion, finely chopped
  • 100g chorizo, sliced and chopped into small pieces
  • 200g chopped tomatoes
  • 2 cod fillets
  • 200g butter beans, drained
  • small handful of parsley or coriander, roughly chopped (to serve)
  • 1 tsp of chilli flakes (to serve, optional)

How to make it…

  1. In a large deep frying pan, heat 1 tbsp of oil and cook the onion on a medium heat for 5-7 minutes, or until it starts to soften. Add the chorizo, and cook for a further few minutes. I like to allow the chorizo to get a little crispy around the edges, and make sure that you allow the oil to be released from the chorizo.
  2. Add 200g chopped tomatoes, 200ml of water and bring to the boil. Make a little pool for the cod fillets to nestle in the pan, and season both the cod and the sauce. Reduce the heat and allow to simmer for around 7 minutes. Then add the butter beans and cook for a further 1-2 minutes.
  3. To serve, scatter over the chopped parsley/ coriander and sprinkle over the chilli flakes (if using). Enjoy!

 

img_0392img_0370

 

From BBC Good Food, find original recipe here: https://www.bbcgoodfood.com/recipes/cod-chorizo-stew

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s