Ingredients

2 teaspoons vegetable oil 1 celery stick, finely diced 1 onion, finely chopped
1 garlic clove, crushed, or 11 minced garlic 400 g (13 oz) can tomatoes, undrained and mashed 2 tablespoons tomato purée
300 g (10 oz) can butter beans, well drained
1 green chilli, deseeded and finely chopped 125 ml (4 fl oz) dry white wine
500 g (1 lb) cod fillet (or any boneless white fish fillets), cut into cubes freshly ground black pepper
2 tablespoons chopped parsley, to garnish
There are many good reasons to eat fish. It is delicious and nutritious, quick to cook, easy to prepare and extremely versatile. White fish such as cod, haddock, sea bass, monkfish, plaice, sole, halibut and turbot are all low in calories, low in fat and saturated fat and high in protein, minerals and vitamins. So,...

Instructions

1.Heat the oil in a nonstick saucepan and add the celery, onion and garlic. Cook for about 5 minutes until softened. Add the tomatoes, tomato purée, beans and chilli. Simmer, uncovered, for 10 minutes.
2.Meanwhile, heat the wine in a separate saucepan. Add the fish and poach gently for about 3-4 minutes until just cooked through.
3.Combine the undrained fish with the bean and tomato mixture and heat through. Add pepper to taste and garnish with parsley. Serve with new potatoes, basmati rice or pasta and dark green spinach or broccoli for a feast of colour.

There are many good reasons to eat fish. It is delicious and
nutritious, quick to cook, easy to prepare and extremely
versatile. White fish such as cod, haddock, sea bass,
monkfish, plaice, sole, halibut and turbot are all low in
calories, low in fat and saturated fat and high in protein,
minerals and vitamins. So, although these fine fish are low
in omega-3 fatty acids, they are to be valued just as much
as oily fish in bringing variety to your diet and helping you
beat heart disease.

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