The Hairy Bikers' baked fish with greens and beans

The Hairy Bikers / 21 June 2016

A tasty and healthy meal from The Hairy Bikers that's quick and easy to prepare and only 315 calories a serving.

Cooking time

20 minutes

Serves

4

Calories

315



Ingredients

  • 4 x 150g white fish fillets (such cod or haddock)
  • 200g green beans, trimmed and halved
  • 1 tbsp olive oil
  • 1 small red onion, finely sliced into crescents
  • 2 garlic cloves, finely chopped grated zest of 1 lemon
  • 100g cherry tomatoes, halved
  • 2 x 400g cans of cannellini beans, drained and rinsed
  • Bunch of basil, leaves torn
  • Flaked sea salt
  • Freshly ground black pepper

Method

Preheat the oven to 200°C/ Fan 180°C/Gas 6. Line a baking tray with baking parchment, put the fish fillets on the tray and season them with salt and pepper.

Bring a kettle of water to the boil. Pour the water into a saucepan and bring it back to the boil. Add the green beans and cook them for 3–4 minutes until they’re just done. Drain the beans and set them aside.

While the beans are cooking, start on the sauce. Heat the olive oil in a large saucepan while you prepare the onion and garlic. Add the onion to the pan and cook it gently over a medium heat for a few minutes – you want it to colour a little but still have some bite. Then add the garlic and lemon zest and cook for another minute.

Put the fish in the oven and bake it for 12–15 minutes.

While the fish is cooking, finish the sauce. Add the tomatoes to the saucepan with the onion and garlic, along with the cannellini beans and the green beans. Season with salt and pepper. Cook gently for a few minutes until the tomatoes have just warmed through and have started to release some of their juices.

When the fish is cooked serve it with the beans, liberally sprinkled with torn basil leaves.

Visit our fish and seafood section for more recipe ideas

Biker tip

If you do have a bit longer than half an hour you could brine the fish before baking. It only takes 20 minutes and it firms the fish up nicely. Mix one part of salt with 9 parts of water in a bowl. Add the fish and leave for 20 minutes, then drain well.

The Hairy Biker’s Diet Club was formed after Dave Myers and Si King embarked on a radical overhaul of their own lifestyles. Their series, ‘Hairy Dieters: How to love Food and Lose Weight’ followed their own personal transformation with the Hairy Bikers losing two and a half stone in three months. Both surpassed their target weights and stayed true to their love of great food.

If you want to join the club and start your own weight loss journey, visit: www.hairybikersdietclub.com

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