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Mediterranean Fish With Cannellini Bean Mash

Mediterranean Fish With Cannellini Bean Mash

Rating
4rating out of 5

(358 reviews from our customers)

Prep Time

25 min

Cuisine

Italian

Think mash has to mean potatoes? Think again! For this comforting low-carb version, you'll cook cannellini beans with garlic and olive oil with before mashing till smooth – and not a spud in sight! You'll serve it with white fish steamed over a simple cherry tomato & balsamic sauce, finishing with basil. Bellissimo!

Prep Time

25 min

Cuisine

Italian

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What is Gousto all about?

We send you everything you need to cook amazing recipes like this, delivered right to your door. Leave the planning to us!

Ingredients
For 2 people (double for 4)
Onion
1 brown onion
garlic-clove
2 garlic cloves
tomato paste 3.18
1 tbsp tomato paste †
Cherry-tomatoes
250g cherry tomatoes
basil 3.18
5g basil
Pangasius-fillet-(1)
2 x 100g basa fillets †
Cannellini-beans
1 can of cannellini beans
vegetable stock cube (new5/18)
1/2 vegetable stock cube †
Balsamic-vinegar
1 balsamic vinegar sachet (15ml) †
You Will Need
Olive oil, pepper, salt

Nutritional Information*

Percentages are based on an adult's daily intake

  • 1 brown onion
  • 1 garlic clove
  • 1 tbsp tomato paste<span class="strong">†</span>
  • 250g cherry tomatoes
  • 5g basil
  • 2 x 100g basa fillets<span class="strong">†</span>
  • 1 can of cannellini beans
  • 1 Knorr vegetable stock cube<span class="strong">†</span>
  • 1 balsamic vinegar sachet (15ml)<span class="strong">†</span>
Typical Values per 100g per serving
Energy 305 kJ
72 kcal
1501 kJ
356 kcal
Fat
of which saturates
1.1 g
0.4 g
5.3 g
2.1 g
Carbohydrate
of which sugars
7.6 g
1.6 g
37.3 g
7.8 g
Fibre 3.7 g 18 g
Protein 6.6 g 32.6 g
Salt 0.57 g 2.82 g
*Gousto’s nutritional information only applies to ingredients supplied by Gousto. The cooking process and additional ingredients added at home (listed under “What you’ll need”) will affect total values.
Ingredients contain
1 brown onion
brown onion
1 garlic clove
garlic
1 tbsp tomato paste
tomatoes (sulphites)
250g cherry tomatoes
cherry tomatoes
5g basil
basil (100%)
2 x 100g basa fillets
basa fillet (fish) 100%
1 can of cannellini beans
cannellini beans, water, salt, ascorbic acid, calcium chloride
1 Knorr vegetable stock cube
Salt, vegetable fats (palm, shea butter, sal butter), potato starch, yeast extract, sugar, onion powder (2.3%), carrots (1.5%), herbs (parsley, tarragon), spices (CELERY seeds, garlic, turmeric, pepper, parsley roots), tomato puree powder, red bell pepper (0.2%), caramel syrup, flavourings (contain CELERY), leek, maltodextrin.
1 balsamic vinegar sachet (15ml)
wine vinegar, concentrated grape must, potassium metabisulphite (sulphites)
Allergens
  • Allergens highlighted by † (sulphites, fish, celery)

In addition to the recipe specific allergen information provided, due to production and packing methods Gousto boxes may also contain low levels of the following allergens: Cereals containing gluten; Crustaceans; Eggs; Fish; Peanuts; Soya; Milk; Nuts: almonds, hazelnuts, walnuts, cashews ,pecan nuts ,brazil nuts, pistachio nuts, macadamia nuts; Celery; Sesame; Sulphur dioxide and Sulphites; Lupin; Molluscs; Mustard.

Cooking Instructions
Instructions for 2 people (double for 4)
1 Mediterranean Fish With Cannellini Bean Mash

Boil a kettle

Peel and finely chop the brown onion[s]

Peel and finely chop (or grate) the garlic

Chop the cherry tomatoes in half

2 Mediterranean Fish With Cannellini Bean Mash

Heat a wide-based pan (preferably non-stick) with 1/2 tbsp [1 tbsp] olive oil over a medium heat

Once hot, add the sliced onion with a pinch of salt and cook for 5-6 min or until softened

 

 

3 Mediterranean Fish With Cannellini Bean Mash

Meanwhile, dissolve 1/2 [1] vegetable stock cube in 150ml [250ml] boiled water 

4 Mediterranean Fish With Cannellini Bean Mash

Once softened, add half the chopped garlic and tomato paste and cook for 1-2 min or until fragrant

Once fragrant, add the chopped cherry tomatoesvegetable stock and balsamic vinegar and cook, covered, for 5-6 min or until the cherry tomatoes are starting to break down 

5 Mediterranean Fish With Cannellini Bean Mash

Once the cherry tomatoes are starting to break down, add the basa fillets to the pan

Season the basa fillets with a grind of black pepper

Cook, covered, for a further 6-8 min or until the fish is cooked through

Tip: your fish is cooked when it turns opaque and flakes easily

6 Mediterranean Fish With Cannellini Bean Mash

Meanwhile, drain and rinse the cannellini beans

Heat a medium-sized pot over a medium heat with 1 tbsp [2 tbsp] olive oil

Once hot, add the remaining chopped garlic and the drained cannellini beans and cook for 1-2 min or until warmed through and fragrant 

Once warmed through, mash until smooth and season with a generous pinch of salt

7 Mediterranean Fish With Cannellini Bean Mash

Chop the basil finely, including the stalks 

 

8

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Serve the Mediterranean fish with the cannellini bean mash to the side

Garnish with the chopped basil

Enjoy!

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