Lentils & white beans fish stew
A quick & easy + nutritionally dense & delicious dish
Recipe:
Ingredients:
– Pacific whiting (catfish, cod, or any other type of white fish will work too)
– green lentils – approx. 1/2 cup
– Cannellini or Great Northern beans – 1 can
– diced fire roasted tomatoes – 1 can (you can use fresh or sun dried tomatoes as an alternative)
– 1/2 medium white or sweet onion
– 4 cloves garlic
– pitted Kalamata olives
– capers
– @caramiaproducts grilled/roasted piquillo peppers
– juice of medium or 3/4 large lemon
– dried & fresh herbs (rosemary, oregano, thyme & parsley)
– extra virgin olive oil
– 1-2 tbsp @vitalfarms butter (optional)
– 1 cup filtered water (or vegetable/fish stock – if using stock, skip next step & just use 1 & 2/3 cup stock)
– Approx. 1/2 -3/4 cup of the liquid from @delallofoods Mild Giardiniera (or you can use 1/2 cup water + salt & apple cider vinegar instead)
– sea/kosher salt
– cracked black pepper
– chili powder
– shaved Parmesan cheese
Finely chop the onion & garlic. Heat up stock/soup pot over medium heat. Add olive oil, then add & sauté onion. Add garlic. Add water & the Giardiniera liquid, season well with salt, pepper & dried herbs. Add the can of diced tomatoes with all the juice. Bring to a boil & add the lentils (rinse them first) & capers. Turn heat down to a simmer & cook on low for approx. 10-12 minutes so lentils are almost but not fully cooked. Then add the rinsed Cannellini/Great Northern beans, roughly chopped roasted peppers, olives, butter (optional) & more herbs. Add the lemon juice. Stir all in & bring back to simmer. Add the fish cut into 1-2” pieces (you can choose to include or not the fish skin, I included here). Gently stir in the fish, add fresh parsley, a little more butter (optional) & season all (salt, pepper, chili powder). Cook for another 3-5 minutes on low until fish is done.
Suggestion: add some fresh kale or spinach at the end
Take off heat, add more parsley & serve with shaved Parmesan on top + (optional) a crusty slice of fresh sourdough. Enjoy!
#inthekitchenwithnora #fishandbeansstew
