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Flaky white fish pan-fried until golden and basted in a little lemon and garlic butter. It's served on a bed of butter beans, cherry tomatoes and spinach, cooked in the same pan to soak up all the juices. It's light, fresh and ready in 20 minutes, with plenty of lean protein and fibre to keep you full.
1.
Pat the fish dry with kitchen paper and season with the salt and pepper.
2.
Heat the oil in a large non-stick frying pan over a medium-high heat. Cook the fish until golden underneath (3–4 minutes).
3.
Flip the fish, then add the butter and lemon slices to the pan. Cook, spooning the melted butter over the fish, until it's opaque and flakes easily (2–3 minutes). Lift the fish and lemon slices onto plates.
4.
Reduce the heat to medium. Add the garlic to the same pan and cook until fragrant (1 minute). Add the tomatoes and cook until starting to soften (2 minutes).
5.
Stir in the butter beans, lemon juice and 2 tbsp water, and heat through (2–3 minutes). Add the spinach and stir until wilted (1–2 minutes).
6.
Stir through the parsley, spoon the beans onto the plates and top with the fish and lemon slices.
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Storage information
Tip
Cooking from frozen: Pat frozen-and-defrosted fillets very dry before cooking so they turn golden rather than steaming.
Cost-saving tips
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