Fasolada with Fish

Fasolada with Fish is a delightful Greek dish that combines hearty bean soup with tender fish, creating a nutritious and flavorful meal. This dairy-free recipe celebrates the Mediterranean diet with its emphasis on fresh ingredients and wholesome flavors.

Ingredients

• White beans - 150 grams, soaked overnight
• Olive oil - 3 tablespoons
• Onion - 1 medium, diced
• Carrot - 1 medium, diced
• Celery stalk - 1, diced
• Garlic - 2 cloves, minced
• Tomatoes - 2 medium, chopped
• Vegetable broth - 500 ml
• Bay leaf - 1
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• White fish fillets (e.g., cod or haddock) - 250 grams
• Lemon - 1, juiced

Steps

1. Rinse the soaked white beans under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the diced onion, carrot, and celery, and sauté for about 5 minutes until softened.
3. Stir in the minced garlic and cook for an additional minute until fragrant.
4. Add the chopped tomatoes to the pot and cook for another 5 minutes until they start to break down.
5. Pour in the vegetable broth and add the soaked beans, bay leaf, salt, and pepper. Bring the mixture to a boil.
6. Reduce the heat to low, cover, and simmer for 25-30 minutes, or until the beans are tender.
7. While the beans are cooking, season the fish fillets with salt, pepper, and lemon juice.
8. In a separate pan, heat a little olive oil over medium heat and cook the fish fillets for about 3-4 minutes on each side or until cooked through and flaky.
9. Once the beans are tender, remove the bay leaf and stir in the chopped parsley.
10. Serve the fasolada in bowls, topped with the cooked fish fillets.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 60 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from beans and fish.
• High in fiber which aids digestion and promotes satiety.

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