- 2 teaspoons fennel seeds
- 1 teaspoon sweet paprika
- 1/2 teaspoon dried chilli flakes
- 4 fish cutlets, such as blue-eye trevalla, salmon or ocean trout
- 2 1/2 tablespoons olive oil, plus extra, to drizzle
- 1 lemon
- 3 cloves garlic
- 400g can cherry tomatoes or diced tomatoes
- 400g can butter beans
- 55g (1/3 cup) pitted kalamata olives
- 300g frozen broad beans
- Crusty bread, to serve
- Step 1Preheat oven to 220C. Finely chop fennel seeds and combine with paprika and chilli. Rub fish with 1 tablespoon oil, then dust in spice mixture. Halve lemon, then thinly slice. Peel, then thinly slice garlic.
- Step 2Heat remaining 1 1/2 tablespoons oil in a large, ovenproof frying pan over medium heat. Add fish and cook for 1 1/2 minutes each side or until browned but not quite cooked through. Transfer to a plate. Add garlic to pan and cook, stirring, for 1 minute or until fragrant. Add lemon and cook, turning, for 1 minute or until it starts to caramelise. Add tomatoes. Drain and rinse butter beans, then add to pan with olives. Bring to a simmer, place fish on top, transfer pan to oven and bake for 5 minutes.
- Step 3Meanwhile, pour boiling water over broad beans and stand for 1 minute. Drain, then squeeze beans from skins. Remove pan from oven, gently stir in beans, then bake for a further 5 minutes or until fish is just cooked.
- Step 4Divide among plates and drizzle with a little extra oil. Serve with bread.
- High fibre
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
All nutrition values are per serve
- Author: Sophia Young
- Image credit: Ben Dearnley
- Publication: MasterChef