White fish with spicy beans and chorizo

Gluten Free
Dairy Free
Health score
34%
White fish with spicy beans and chorizo
20 min.
4
269kcal

Suggestions

Ingredients

  • tbsp olive oil 
  •  onion chopped
  • small rosemary sprig finely chopped
  • 25 chorizo chopped
  •  fat garlic cloves crushed
  • 700 oz bottle passata 
  • 410 cannellini bean in water drained canned
  • 200 cabbage shredded green
  • pinch sugar 
  • fillet chunky haddock skinless

Equipment

  • frying pan

Directions

  1. Heat the oil in a large frying pan, then soften the onion for 5 mins.
  2. Add the rosemary, chorizo and garlic, then fry for 2 mins more until the chorizo is starting to crisp. Tip in the passata, beans, cabbage and sugar, season, then simmer for 5 mins.
  3. Add the fish to the pan, leaving the tops of the fillets peeking out of the sauce, then cover with a lid and leave to cook for 3-5 mins or until the flesh flakes easily. Delicious served with crusty bread.

Nutrition Facts

Calories269kcal
Protein47.33%
Fat20.83%
Carbs31.84%

Properties

Glycemic Index
74.02
Glycemic Load
1.61
Inflammation Score
-8
Nutrition Score
27.622174014216%

Flavonoids

Apigenin
0.05mg
Luteolin
0.06mg
Isorhamnetin
1.38mg
Kaempferol
0.41mg
Myricetin
0.03mg
Quercetin
12.96mg

Nutrients percent of daily need

Calories:269.02kcal
13.45%
Fat:6.38g
9.82%
Saturated Fat:1.27g
7.94%
Carbohydrates:21.94g
7.32%
Net Carbohydrates:16.86g
6.13%
Sugar:11.48g
12.76%
Cholesterol:96.3mg
32.1%
Sodium:466.42mg
20.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.61g
65.23%
Selenium:45.76µg
65.37%
Vitamin B12:3.16µg
52.74%
Phosphorus:487.63mg
48.76%
Vitamin C:39.41mg
47.77%
Vitamin K:46.39µg
44.18%
Vitamin B3:8.74mg
43.68%
Vitamin B6:0.83mg
41.57%
Potassium:1401.39mg
40.04%
Vitamin E:4.81mg
32.07%
Copper:0.58mg
29.17%
Manganese:0.46mg
22.79%
Magnesium:87.03mg
21.76%
Iron:3.82mg
21.21%
Vitamin A:1044.55IU
20.89%
Fiber:5.08g
20.34%
Folate:66.56µg
16.64%
Vitamin B5:1.65mg
16.46%
Vitamin B2:0.27mg
16.1%
Zinc:1.47mg
9.83%
Vitamin B1:0.14mg
9.41%
Calcium:83.24mg
8.32%
Vitamin D:0.93µg
6.21%