Fried Flat Fish with a Bean Stew

Pan-fried plaice or lemon sole served over a hearty stew of chorizo, haricot beans, peppers, and savory herbs.

Fish Seafood High Protein Chorizo Beans

Estimated Nutrition

Calories

780.1

kcal / serving

3120.4 kcal total

Carbs

20.6g

per serving

82.5 g total

Fat

62.1g

per serving

248.2 g total

Protein

35.2g

per serving

140.8 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Dairy

Unsalted Butter

for the stew

tbsp

Double Cream

Unsalted Butter

for basting the fish

LegumesPulses

350

Haricot Beans

tinned, drained

Liquids

250

Chicken Stock

Meat

200

Chorizo

cooking variety, cut into small chunks

NutsSeeds

clove

Garlic

chopped

sprig

Rosemary

finely chopped

sprig

Thyme

finely chopped

tsp

Sweet Smoked Paprika

tbsp

Flat leaf Parsley

roughly chopped

OilsFats

tbsp

Olive Oil

for the stew

tbsp

Olive Oil

for the fish

Seafood

piece

Plaice

filleted and pin boned

Vegetables

piece

Tomato

peeled, seeds removed, finely chopped

piece

Shallot

chopped

110

Roasted Pepper

from a jar, thickly sliced

Method

Fry chorizo in olive oil for 5 minutes until crisp.

Add tomato, garlic, and shallot and fry for 1 minute.

Stir in peppers, beans, rosemary, thyme, and paprika and cook for 2 minutes.

Add stock and simmer for 5 minutes until liquid reduces.

Stir in the first portion of butter, cream, and parsley, then season.

Heat more oil and fry fish skin-side down for 3 minutes per side.

Add remaining butter to the pan and baste the fish as it melts.

Serve the fish on top of the bean stew.