White Fish and Cannellini Bean Puttanesca - One-Pot Bake

This one-pot fish and bean bake is dairy free, egg free and nut free ... it has a tomato, olive and caper sauce and is easy, healthy and packed with store cupboard ingredients. There's no need to defrost the fish, you can cook it straight from the freezer.

If you may be wondering what Puttanesca is ... it's a popular Italian pasta sauce that has gained popularity around the world. With its strong and spicy flavours, the sauce is often a favorite among food enthusiasts. But what exactly does the word “puttanesca” mean in Italian? This is a question that baffles many.

There are various myths and legends surrounding the origin of the word puttanesca, with some suggesting that the sauce was named after prostitutes who would cook this spicy dish to attract clients. However, the true origin of the name is much simpler than this and has nothing to do with prostitution. Read more here

Ingredients

Serves 2-4
2 frozen white fish fillets, such as cod
1 tbsp olive oil
1 onion, finely chopped
3 garlic cloves, roughly chopped
3 anchovy fillets
400g tin cannellini beans, drained and rinsed
400g tin cherry tomatoes in tomato juice
50g/1¾oz pitted black olives, sliced
25g/1oz capers
½ tsp dried red chilli flakes
2 tbsp roughly chopped fresh flatleaf parsley leaves
salt and freshly ground black pepper

Method

1. Sprinkle the fish fillets with salt and set aside.
2. Heat the oil in a casserole or an ovenproof pan. Fry the onion and garlic with a pinch of salt for about 5 minutes, or until softened and golden.
3. Preheat the oven to 210C/190C Fan/Gas 6½.
4. Add the anchovies to the pan and stir until the anchovies have melted.
5. Add the beans, cherry tomatoes, olives, capers and chilli flakes. Season well with pepper only (the anchovies, olives and capers add enough salt). Mix thoroughly and bring to the boil. Remove from the heat.
6. Rinse the fish fillets and pat dry. Add the fish to the pan and press into the bean mixture a little (they don't need to be submerged). Cover with a lid and bake for 30 minutes, or until the fish is cooked through. It should be opaque and flake easily when lightly pushed with a fork.
7. If desired, break the fish into chunks and fold gently into the bean mixture. (This is a good idea if the dish is serving more than two people.) Scatter with the parsley and serve straight from the pot. 

Each serving (based on two servings)

provides 36g protein, 33.3g carbohydrate (of which 13.3g sugars), 13.4g fat (of which 2.1g saturates), 13.5g fibre and 2.55g salt.

Recipe Tips

i) If you don't have a suitable saucepan or casserole that can go in the oven, start the recipe in a large saucepan and then transfer the mixture to a large baking dish. If the baking dish does not have a lid, cover and seal the dish tightly with kitchen foil.

ii) If you want to stretch the recipe to serve 4, serve it with crusty bread for dipping. You can see some lower carb bread ideas here 

From recipe idea seen here

I hope you enjoy this recipe ... Bon Appetit ... Buon appetito!

You will find a variety of recipe ideas and articles within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan