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5-2 diet low calorie lemon cod with flageolet beans

Course Main Course
Cuisine British
Servings 1
Author Fiona Maclean

Ingredients

  • 1 piece Cod Fillet about 150g
  • 1/2 Large Lemon one or two slices removed to cook with the fish, the remainder zested then squeezed
  • 100 g Canned Flageolet Beans drained
  • 2 Spring Onions Trimmed and diced
  • 1 handful Fresh Parsley
  • 4 shots 1cal oil
  • 1 teaspoon Olive Oil
  • 4-5 sticks Asparagus Trimmed and cut into 1cm lengths

Instructions

  1. Sprinkle the fish with salt and leave at room temperature for an hour or so. Then rinse and pat dry with some kitchen paper. This helps the fish to have a firmer texture and hold together well. Season well with pepper and just a little salt.
  2. Spray foil or baking parchment with 1cal oil and make a parcel with the cod, 2 lemon slices and half of the parsley. Seal the parcel up and place on a baking sheet in a preheated oven at 170c for 15-20 mins (depending on the thickness of the cod)
  3. Put the spring onions and asparagus pieces (if you are using them) into a heavy bottomed pan with the olive oil. Heat gently till the spring onions just start to brown.
  4. minutes before the fish is ready, add the beans to the spring onion mixture and warm through gently. Squeeze in the remaining lemon juice and if you like add a little zest of lemon
  5. Plate by putting the bean mixture into a shallow bowl, placing the fish and lemon on top with a garnish of the remaining fresh parsley