By Jillian Adamson
MC - Pollock with wild mushrooms, asparagus and butter bean stew
Pollock is a stand-out partner for asparagus and nutty wild mushrooms. We prepare the fish simply – pan-frying until flaky, drenching in fresh lemon – and serve with warm butter bean stew.
https://www.mindfulchef.com/healthy-recipes/pollack-with-girolles-samphire-and-butterbean-stew
Updated at: Thu, 17 Aug 2023 03:10:41 GMT
Nutrition balance score
Great
Glycemic Index
38
Low
Glycemic Load
10
Low
Nutrition per serving
Calories340.1 kcal (17%)
Total Fat14.5 g (21%)
Carbs26.1 g (10%)
Sugars8.6 g (10%)
Protein27.8 g (56%)
Sodium1734.4 mg (87%)
Fiber7.9 g (28%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
Boil a kettle.
Step 2
Dissolve the vegetable stock cubes in a jug with 250ml boiling water.
Step 3
Peel and finely dice the shallot.
Step 4
Peel and finely chop the garlic.
Step 5
Peel and dice the carrots into 1cm pieces.
Step 6
Drain and rinse the butter beans.
Step 7
Trim away the stem of the cavolo nero and thinly slice the leaves.
Step 8
Heat a medium-sized non-stick pan with 1/2 tbsp oil.
Step 9
Add the shallot, garlic and carrots and cook for 3 mins, before adding the butter beans, sundried tomato paste and stock.
Step 10
Cover with a lid and simmer for 10-15 mins.
Step 11
Add the cavolo nero towards the last 5 mins of cooking.
Step 12
Meanwhile, cut the mushrooms in half.
Step 13
Finely chop the parsley leaves.
Step 14
Cut the lemon into 4 wedges.
Step 15
Heat a medium-sized non-stick frying pan with 1 tbsp oil.
Step 16
Pan-fry the pollock for 2-3 mins on each side, until golden and cooked through.
Step 17
Halfway through the cooking of the pollock, add the mushrooms to the pan and season with sea salt and black pepper.
Step 18
Pan-fry until both are cooked.
Step 19
Transfer both to a plate and squeeze lemon juice over the fish.
Step 20
To the same pan, add the asparagus and cook for 2-3 mins to heat through.
Step 21
To serve, spoon the butter bean stew into two warm bowls.
Step 22
Top with the mushrooms and asparagus and place the pollock in the centre.
Step 23
Garnish with the remaining lemon wedges and parsley.
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