Hearty stew that comes togethere easily and provides high protein and fiber
Ingredients
3 tbsp
Avocado oil
(plus more for drizzling)
1 large pepper(s)
Yellow bell pepper
(small; cored and chopped into 1/4-inch pieces (about 1 cup))
1/2 cup
White onion
(finely chopped)
1/2 cup
Carrots
(finely chopped)
1 tsp
Salt and pepper
((or to taste))
3 fillets
Anchovy
3 clove(s)
Garlic
(minced)
2 tbsp
Tomato paste, organic
341 gm
Cherry Tomatoes
(halved (2 cups))
2 cans
Cannellini beans, canned
(rinsed)
1 sprig
Oregano, fresh
4 fillet (6oz)
Cod
((5- to 6-ounce) skinless center-cut; fillets)
1 tbsp
Butter, grass fed, unsalted
1/4 cup
Parsley, fresh
(coarsely chopped fresh; plus more for garnish)
Instructions
In a large Dutch oven, heat 2 tablespoons of the oil over medium. Add bell pepper, onion and carrot, and season with salt and pepper. Cook, stirring occasionally, until softened, 5 minutes.
Add anchovies and garlic and cook, stirring and mashing the anchovies, until fragrant, 30 seconds. Reduce heat to medium-low and add tomato paste; cook, stirring occasionally, until lightly caramelized, 2 to 3 minutes.
Add the remaining 1 tablespoon oil and the tomatoes and cook, mashing the tomatoes until they break down into a thick sauce, about 5 minutes.
Add beans, oregano sprig and 1 ½ cups water, season with salt and pepper and bring to a simmer. Cook, stirring occasionally, until sauce is slightly reduced and thickened, 10 minutes.
Season cod with salt and arrange on top in a single layer. Cover and cook just until fish is opaque throughout and flakes easily with a fork, about 10 minutes. Turn off heat.
Transfer fish to 4 shallow bowls. Discard oregano sprig, then stir butter and parsley into the bean mixture and season with salt and pepper. Spoon some of the bean mixture next to the cod and garnish with more parsley and black pepper.
