White fish and cannellini bean puttanesca one-pot bake
- Prepare
- less than 30 mins
- Cook
- 30 mins to 1 hour
- Serve
- Serves 2–4
This one-pot fish and bean bake with a tomato, olive and caper sauce is easy, healthy and packed with store cupboard ingredients.There's no need to defrost the fish, you can cook it straight from the freezer.
Each serving (based on two servings) provides 423 kcal, 36g protein, 33.3g carbohydrate (of which 13.3g sugars), 13.4g fat (of which 2.1g saturates), 13.5g fibre and 2.55g salt.
If you want to stretch the recipe to serve 4, serve it with crusty bread for dipping.
By Elly Curshen
Ingredients
- 2 frozen white fish fillets, such as cod
- 1 tbsp olive oil
- 1 onion, finely chopped
- 3 garlic cloves, roughly chopped
- 3 anchovy fillets
- 400g tin cannellini beans, drained and rinsed
- 400g tin cherry tomatoes in tomato juice
- 50g/1¾oz pitted black olives, sliced
- 25g/1oz capers
- ½ tsp dried red chilli flakes
- 2 tbsp roughly chopped fresh flatleaf parsley leaves
- salt and freshly ground black pepper
Method
Sprinkle the fish fillets with salt and set aside.
Heat the oil in a casserole or an ovenproof pan. Fry the onion and garlic with a pinch of salt for about 5 minutes, or until softened and golden.
Preheat the oven to 210C/190C Fan/Gas 6½.
Add the anchovies to the pan and stir until the anchovies have melted.
Add the beans, cherry tomatoes, olives, capers and chilli flakes. Season well with pepper only (the anchovies, olives and capers add enough salt). Mix thoroughly and bring to the boil. Remove from the heat.
Rinse the fish fillets and pat dry. Add the fish to the pan and press into the bean mixture a little (they don't need to be submerged). Cover with a lid and bake for 30 minutes, or until the fish is cooked through. It should be opaque and flake easily when lightly pushed with a fork.
If desired, break the fish into chunks and fold gently into the bean mixture. (This is a good idea if the dish is serving more than two people.) Scatter with the parsley and serve straight from the pot.
Recipe tips
If you don't have a suitable saucepan or casserole that can go in the oven, start the recipe in a large saucepan and then transfer the mixture to a large baking dish. If the baking dish does not have a lid, cover and seal the dish tightly with kitchen foil.
