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Poached Cod with Butter Beans is a simple quick healthy dish for when you’re really short on time. In literally 30 minutes you’ll be able to rustle up this delicious, nutritious dish with only one pan to wash up.
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Poached Cod with Butter Beans

Poached Cod with Butter Beans is a simple quick healthy dish for when you’re really short on time.
Course Dinner
Cuisine International
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 2
Calories 361kcal
Author Neil

Equipment

Ingredients

  • 150 ml skimmed milk cold
  • 1 teaspoon corn flour
  • 1 bay leaf
  • 2 cod / white fish fillets
  • Salt and freshly ground pepper
  • 400 g can drained butter beans
  • 1 tablespoon chopped fresh parsley
Metric - US Customary

Instructions

  • Place the cold milk, corn flour and bay leaf into a poaching pan.
  • Heat the milk gently and stir until the liquid thickens slightly to a white sauce consistency, about 5 minutes and then season to taste.
  • Place the fish fillets into the poaching pan and cover with a lid. Allow the fish to poach gently, about 5 minutes, checking for when the fish has nearly firmed up fully.
  • Remove the bay leaf, add the drained butter beans and heat them through whilst the fish fully firms up, about a further 3 to 4 minutes.
  • Remove the fish fillets and butter beans to serving plates and garnish with the chopped fresh parsley.

Notes

Suggested serving with new baby boiled potatoes and / or a salad.

Nutrition

Calories: 361kcal | Carbohydrates: 45.3g | Protein: 36.4g | Fat: 4.5g | Saturated Fat: 1.9g | Cholesterol: 60.4mg | Sodium: 1337.6mg | Fiber: 10.1g | Sugar: 6.8g | Vitamin A: 350IU | Vitamin C: 67.7mg | Calcium: 190mg | Iron: 6.8mg