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Mediteranean Style Stuffed Cod Over Bean & Chouriço Stew

"To add ease to this recipe, make the beans a day ahead where the sitting around time will only add to having them taste even better. This is a tasty and meaningful meal that will also add to enjoyable nutritious eating. This dish is good enough and pretty enough to serve to guests."

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Prep Time: 35m

Cook Time: 30-45m

   

Servings: 2  

 
 
  • 5.0000

Wow! So many flavors.It was a delicious balanced meal..

  Ingredients
 
  US | Metric  Print Ingredients
 
  • FOR THE FISH
  • 1 1/2 cups breadcrumbs (fresh)
  • 3 to 4 sprigs fresh thyme, removing and using the leaves
  • 1 lemon, whole (grated zest of 1 unwaxed lemon)
  • 1/4 cup pine nuts
  • 14 ounces cod fish (2 skinless fillets, approximately 7 ounces each)
  • Flour, for dusting
  • 2 large eggs, lightly beaten
  • Sea salt and freshly ground black pepper, to taste
  • 2 lemon wedges, to serve
  • FOR THE BEAN & COURIÇO STEW
  • 3 tablespoons olive oil
  • 4 1/2 ounces chorizo sausage (cubed, you can either use Portuguese or Spanish, but the Mexican will be different, but usable)
  • 2 red onions, finely chopped
  • 2 garlic cloves, chopped
  • 1 red bell pepper, finely chopped
  • 1 fennel bulb, finely chopped
  • 2 stalks celery, sliced
  • 1 sprig fresh rosemary
  • 1 can (14 ounce) lima beans (DO NOT DRAIN; Reserve the juice in the can, butter beans)
  • 3/4 cup vegetable stock
 

What You Will Need



No special items needed.
  How to Make
 
 

Step 1

Preheat the oven to 400°F.

Step 2

It is preferable to make the bean stew ahead for better time management, but it is up to you.

TO MAKE THE BEAN STEW


Step 3

Heat the olive oil in a heavy-based saucepan over high heat. Fry the chouriço until crisp and its aromatic oil has been released. Remove and set aside for later.

Step 4

To a skillet over medium-high heat, add the onions, garlic, pepper, fennel, celery and rosemary sprig. Fry, stirring regularly, until the onions are beginning to brown – about 10 minutes.

Step 5

Add the butter beans and their juice along with the stock. Cook over high heat for 10 minutes or until some of the liquid has reduced. Remove from the heat and add the fried chouriço.

TO MAKE THE FISH


Step 6

Get some crusty white bread (NEVER WONDER BREAD or equivalent. Use a European style bread), break it into small chunks and pulse in the bowl of your food processor until it becomes large crumbs.

Step 7

Mix breadcrumbs with the thyme leaves, lemon zest, pine nuts and season with salt and pepper.

Step 8

Get three bowls ready. Put flour in one, eggs in another, and the breadcrumbs in the last one.

Step 9

Press one side of the fillet into the flour, then into the eggs, and finally into the breadcrumbs. Push down firmly.

Step 10

Warm a non-stick, ovenproof pan over a medium-high heat. Heat a good splash of olive oil and fry the cod, crust-side down, for a couple of minutes. Turn the cod over and bake for a further 8-10 minutes. (Note that the baking time may vary; it all depends on the thickness of your fish. If using a thick loin cut, you may need to bake it for 15. Keep a watchful eye because you don't want to over-bake it, as it will be dry and dry is Ick!)

Step 11

Serve with the warm bean stew and a wedge of lemon.

Step 12

For a nice visual affect, it is preferable to place the stew on a soup dish with wide rims; place the cod over the top with a wedge of lemon alongside.

  Nutritional Facts
 
 
  • Serving Size: 1 (1282 g)
  • Calories 1494.5
  • Total Fat - 88.3 g
  • Saturated Fat - 20 g
  • Cholesterol - 368.5 mg
  • Sodium - 1716 mg
  • Total Carbohydrate - 107.7 g
  • Dietary Fiber - 22.1 g
  • Sugars - 33 g
  • Protein - 82.9 g
  • Calcium - 422.2 mg
  • Iron - 11.6 mg
  • Vitamin C - 303.2 mg
  • Thiamin - 1.3 mg
  Reviews
 
 
1 review

Wow! So many flavors.It was a delicious balanced meal.

 

Review by MsPia