A quick, nutritious & flavorful dish that you can cook in one pan in under 30 minutes:
Mediterranean White Bean & Fish Stew
Recipe:
Ingredients: Great Northern or butter beans, a flaky white fish (I used wild caught frozen Pacific cod that I defrosted but fresh caught would be even better), cherry tomatoes, 4 garlic cloves, 1 medium sized shallot, 1/3 of a larger leek, Castelvetrano green olives , mini sweet red & orange peppers , a small jalapeño, Italian parsley , lemon , red wine vinegar & an Italian extra virgin olive oil which is a little more intense in flavor, Italian dried herbs , salt , black pepper & red pepper flakes.
Chop & slice the veggies. Heat up iron skillet over medium-high heat. Add olive oil. Drain, rinse & pat dry the white beans. Throw them in the pan first and brown them a bit.
Then add the shallot, garlic, leeks, and sweet peppers + some of the jalapeño. Lower the heat to medium. Sauté for approx. 3 min.
Add the tomatoes, drizzle more olive oil & add a little water . Season all well and simmer on medium-low for another approx. 3 minutes until tomatoes burst.
Add the fish to the middle of the pan. Drizzle some lemon juice & olive oil over the fish and season it. Add a splash of red wine vinegar to pan. Add the olives & parsley. Gently stir without disturbing the fish. Cook on low for a couple of minutes and then gently flip the fish (tongues will work better than a spatula). Finish cooking the fish and take off heat (fish should not take longer than 4-6 minutes in total for both sides to cook).
Add more jalapeño & red pepper flakes if you like spicier, lemon slices, and more parsley.
Plate the beans first and top with the fish. Serve dish with some crusty fresh bread or by itself.
Enjoy!
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