Mexican Fish and Beans

Mexican Fish and Beans

Ingredients:
5 ml olive/canola oil
rich in heart and cholesterol-friendly
monounsaturated fats
1 stick celery, finely chopped
A great diuretic – helps with water retention!
1 onion, finely chopped
5ml crushed garlic/1 clove
Great for your immunity, not so great for the breath!
410g tin of tomatoes mashed with gravy
Rich in cancer-fighting lycopene
410g tin of butter beans (drained)
Source of soluble & insoluble fibres
5 ml minced / crushed chillies
Superb for that Mexican flavour, boosts digestion
and metabolism!
125ml Apple juice +water (50:50) or 125 mls white wine
4 de-boned fish fillets (hake-500gm)
cut into cubes
Aim to eat fish more than twice weekly!
30ml chopped parsley
High in vitamin C - Chew this to combat ‘garlic’ breath
Freshly ground black pepper
Potato, cooked & mashed

Directions:
1. Heat oil in non-stick pan
2. Add celery, onion and garlic and sauté for about 5 minutes until transparent
3. Add tomatoes, beans and chillies, simmer uncovered for 10 minutes
4. Meanwhile heat the wine in a medium pan over moderate heat
5. Add the fish and poach gently for 3-4 minutes until just cooked
6. Combine fish and tomato and bean mixtures. Add parsley and pepper to taste
7. Serve on Mashed potato with a green salad
Serves 4
36.
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