Cod And Bean Mash

Cod And Bean Mash

Cod and bean mash is a delicious and nutritious meal that offers a variety of benefits. The combination of cod, a lean source of protein, and beans, a high-fiber legume, makes this dish a filling and satisfying option for a healthy diet. The mash is also rich in essential nutrients such as vitamins, minerals, and omega-3 fatty acids, which are important for overall health and well-being.

Additionally, this dish is quick and easy to prepare, making it a convenient option for busy weeknights. Enjoying cod and bean mash regularly can help support a balanced diet and promote a healthy lifestyle.

Ingredients

–  5 red grap tomatoes

–  1 tbsp olive oil

–  Salt and Black Pepper

–  5 0z cod or sole

–  1 tbsp lemon zest

–  5 0z white beans, boiled

–  1 garlic

–  1 tbsp olive oil

–  1 tbsp lemon juice

–  6 basil leaves

Instructions:

1. Preheat the oven to 400°F.

2. Place the red grape tomatoes on a baking sheet, drizzle with olive oil, and season with salt and black pepper. Roast in the oven for 20 minutes.

3. Season the cod or sole with salt, black pepper, and lemon zest. Place on a separate baking sheet and bake in the oven for 10-12 minutes, or until cooked through.

4. In a food processor, combine the white beans, garlic, olive oil, lemon juice, and basil leaves. Pulse until smooth and creamy.

5. Serve the roasted tomatoes and cod on top of the bean mash. Garnish with extra basil leaves if desired.

Health Benefits

1. High in Protein: Both cod and white beans are rich sources of protein, making this dish a satisfying and filling meal.

2. Omega-3 Fatty Acids: Cod is a great source of omega-3 fatty acids, which are important for heart health and brain function.

3. Fiber: White beans are high in fiber, which helps with digestion and can aid in weight loss.

4. Rich in Vitamins and Minerals: This dish is packed with essential nutrients like vitamins A, C, and K, as well as potassium and magnesium.

5. Low in Calories: Cod and beans are low in calories and fat, making this a healthy and nutritious meal option for those looking to maintain a healthy weight.

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