Baked White Fish with Beans in Parsley Sauce

Serves 4

Prep: 10 mins

Cooking: 20 mins


Fats(g) Carbs(g) Protein(g) Fibre(g)


20 33 26


What you need.

For the sauce:

1 large bunch parsley, roughly chopped

4 tbsp. chopped fresh dill

2 shallots, roughly chopped

3 cloves garlic, chopped

1 tbsp. red wine vinegar

2.7 fl oz. (80ml) extra-virgin olive oil

½ tsp. salt

¼ tsp. ground black pepper

For the fish:

2x 14 oz. (400g) cans cannellini beans, drained, rinsed

4x 5 oz. (140g) cod filets

salt & black pepper

lemon wedges, for serving


What you need to do.

Preheat the oven to 400°F (200°C).

Place all the ingredients for the sauce into a blender and pulse until well combined, then set aside.

Spread the beans in an even layer into the base of a large oven proof dish. Season the beans with salt and pepper.

Pat the fish filets, dry with a paper towel, and season with salt and pepper, then place the filets on top of the beans. Pour over the parsley sauce, and bake in the oven for 15-18 minutes, until the fish is cooked through.

Remove from the oven and serve immediately with fresh lemon wedges.