Harissa Cod with Crispy Garlic Ciabatta
on cannellini bean salad0.0(0)
Calories
:Â
557 kcalProtein
:Â
40.3g proteinDifficulty
:Â
EasySpicy
Protein Rich
Calorie Smart
Super Quick
Allergens:
- Rye
- Wheat
- Barley
- Cereals containing gluten
- Milk
- Mustard
- Fish
- Soya
- Cereals containing gluten
- Egg
- Milk
- Oats
- May contain traces of allergens
This dinnertime, we're going protein-packed with a tender fish fillet. Combined with fresh side dishes, you'll enjoy a balanced and delicious meal.
Ingredients
Serving amount
1 sachet(s)
Harissa Paste
2 unit(s)
Ciabatta
(Contains: Soya, Cereals containing gluten, Egg, Milk, Oats, May contain traces of allergens, Rye, Wheat, Barley, Cereals containing gluten)
75 grams
Yoghurt
(Contains: Milk)
1 pack(s)
Cannellini Beans
40 grams
Salad Leaves
2 unit(s)
Garlic
1 unit(s)
Lemon
1 unit(s)
Cucumber
½ sachet(s)
Mustard
(Contains: Mustard)
1 sachet(s)
Honey
240 grams
Cod
(Contains: Fish)
Not included in your delivery
to taste
Salt
to taste
Pepper
to taste
Oil
to taste
Butter
Nutrition Values
Energy (kJ)2329 kJ
Energy (kcal)557 kcal
Fat12.5 g
of which saturates2 g
Carbohydrate55.7 g
of which sugars10.4 g
Dietary Fiber17.3 g
Protein40.3 g
Cholesterol72.5 mg
Salt4.7 g
Potassium703.7 mg
Calcium36.4 mg
Iron1 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Zester
•Sieve
•Grater
Cooking steps
1
- Place a pan over medium-high heat with a drizzle of oil.
- Pat the fish dry with kitchen paper and season with salt and pepper.
- Once the pan is hot, lay the fillets into the pan, coat with half the harissa paste and cook for 4-5 mins.
- Turn over and cook on the other side for a further 4-5 mins. IMPORTANT: Wash your hands and equipment after handling raw fish. Fish is cooked when opaque in the middle.
2
- Peel and grate the garlic (or use a garlic press).
- Place another pan over medium-high heat with a drizzle of oil and a knob of butter.
- Fry the garlic for 30 secs.
- Halve the ciabatta lengthways and press the cut side into the garlic oil. Fry for 3-4 mins on each side.
3
- Meanwhile, drain and rinse the cannellini beans in a sieve.
- Zest and quarter the lemon.
- Trim the cucumber, then quarter lengthways. Chop widthways into small pieces.
- Mix the remaining harissa paste with the yoghurt, honey, lemon zest, half a mustard sachet (per 2P) and a squeeze of lemon juice.
- Toss the beans, cucumber and salad leaves with half the yoghurt dressing and a good drizzle of oil. Season to taste with salt and pepper.
4
- Arrange the dressed salad in bowls.
- Top with the fish and then drizzle over the remaining dressing.
- Serve the garlic ciabatta and remaining lemon wedges alongside.
