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baby kingklip tuscan vegetables

Baby Kingklip with Tuscan Style Vegetables

Course Dinner
Cuisine Mediterranean
Keyword easy dinner, Fish Recipes, Low carb
Total Time 40 minutes
Servings 4

Ingredients

  • 2 tbsp olive oil
  • 1 onion chopped
  • 2 tsp crushed garlic
  • 1/2-1 tsp chilli flakes to taste
  • 2 tsp fresh rosemary finely chopped optional
  • 2 tins peeled & diced tomatoes
  • 2 tins cannelini beans rinsed and drained
  • 200 g fresh baby spinach washed and dried
  • salt and pepper
  • 800 g baby kingklip or hake fillets patted dry and seasoned with salt and pepper
  • fresh parsley and lemon to garnish
  • juice of 1 lemon

Instructions

  1. In a large, deep pan with a lid, heat 1 tbsp olive oil. Add onion and 1 tsp garlic. Saute until onion has softened. Garlic mustn't brown.
  2. Add chilli flakes and rosemary if using. Add diced tomatoes and cannelini beans. Stir well then cover the pan, and reduce heat to simmer while cooking the fish.
  3. In a large non stick pan on med-high heat, add 1 tbsp olive oil and 1 tsp garlic. When garlic is sizzling, add fish fillets and cook for a couple of minutes. Lift the edge of the fish when it is becoming opaque on top, and see if it is nicely browned on the bottom. Carefully turn the fish using a spatula. While fish cooks on the second side, add fresh spinach to the bean and tomato mixture. Stir well, and replace the lid. Turn off the heat. Allow the spinach to wilt. Check for seasoning. Stir.
  4. Squeeze fresh lemon juice over the cooked fish fillets.
  5. Divide the vegetable mixture among your plates or bowls.
  6. Top each with a fish fillet, and garnish with parsley and a wedge of lemon if desired.