One-pan fish with nduja & butter beans

Choose the most sustainable white fish your fishmonger has to make this dish, and, if you have time, lightly salt it to draw out some of the moisture and create a tighter, meatier texture – just remember that you won’t need to salt it again before cooking.

SERVES 4 PREP 15 mins plus optional

chilling COOK 40 mins EASY

4 illets of chunky white ish (about 180g each), such as hake, pollock or coley (defrosted if frozen) coarse sea salt (optional)

2 tbsp olive oil

1 onion, inely chopped

2 garlic cloves, inely chopped

½ tsp cumin seeds

2 tsp smoked paprika

400g can inely chopped tomatoes 2 x 400g cans butter beans, drained large handful of parsley, chopped 1 lemon, zested and juiced, plus

wedges to serve crusty bread, to serve

For the nduja butter

1 heaped tbsp nduja

75g butter, softened

½ lemon, juiced

1 If you have time, lightly season the fish with crunchy sea salt on both the flesh and skin, then keep chilled in an airtight container up to 6 hrs before cooking. To make the nduja butter, mix the nduja with the butter and lemon juice, then set aside. Will keep chilled for two days, but bring it to room temperature before using.

2 If you’ve salted the fish, pat dry using kitchen paper (if you haven’t salted the fish in advance, lightly season it before cooking). Heat the olive oil in a wide, shallow pan over a medium heat and cook the onion for 8-10 mins until golden. Add the garlic, cumin and smoked paprika, and sizzle for a minute more. Tip in the tomatoes and butter beans, and simmer for 8-10 mins until the beans are coated in in a rich sauce.

3 Reduce the heat to low, stir the beans, then nestle in the fish, flesh-side up. Spread the nduja butter over the fish using the back of a spoon. Cover the pan with a lid and simmer for about 15 mins, or until the fish is just cooked through and the flesh is flaky. Remove from the heat and lift the fish out of the pan using a fish slice. Scatter most of the parsley and the lemon zest over the beans, and stir well. Return the fish to the pan to serve straight from the dish, or plate up along with the beans and scatter over the rest of the parsley. Serve with lemon wedges on the side for squeezing over.

GOOD TO KNOW ibre • vit c • 2 of 5-a-day • gluten free PER SERVING 495 kcals • fat 25g • saturates 12g • carbs 22g • sugars 8g • ibre 10g • protein 40g • salt 1g