Pan-Fried Gurnard with Broad Bean, Spinach and Mint Stew

A light summer stew featuring underrated gurnard fish, fresh spinach, broad beans, and crispy bacon lardons.

Healthy Seafood High Protein Summer Gurnard

Estimated Nutrition

Calories

1090.1

kcal / serving

2180.2 kcal total

Carbs

43.1g

per serving

86.2 g total

Fat

61.4g

per serving

122.8 g total

Protein

91.2g

per serving

182.4 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

LegumesPulses

200

Broad Bean

Frozen, shelled and podded, thawed

Liquids

400

Chicken Stock

Meat

110

Streaky Bacon

Cut into lardons

NutsSeeds

clove

Garlic

Peeled and finely chopped

pinch

Salt

To taste

Mint Leaf

Sliced finely

pinch

Black Pepper

Freshly ground, to taste

OilsFats

Olive Oil

Divided use

Seafood

piece

Gurnard Fillets

175g each, pin boned, skin scored

Vegetables

200

New Potatoes

Lightly scraped then quartered lengthways

0.5

piece

Onion

Peeled and sliced finely

250

Spinach

Chopped

Method

Add the garlic and cook for one further minute.

Fry the bacon lardons in a separate pan until golden-brown and crisp.

Remove the fish and let it rest for 2 minutes.

Heat 30ml oil in a large saucepan and fry the onion and potatoes for 10 minutes until softened.

Fry the gurnard fillets skin-side down in the remaining oil for 3 minutes, then flip for 2 minutes.

Stir in the mint and season with black pepper.

Add broad beans for one minute before stirring in spinach to wilt.

Serve the stew in bowls topped with the gurnard and sprinkled bacon.

Add the stock and salt, then simmer covered for 10 minutes until potatoes are tender.