Free Healthy Recipe - Braised Black Eyed Beans & Flathead Fillets

Dairy free, Low carbohydrate, Low fat, Low GI, Low sugar

Don't be put off with how long this dish takes to cook - you could be watching a movie while it's doing its thing in the oven.

2 litres water
2 carrots peeled and cut into large chucks
2 leeks washed and sliced
2 black limes (available from specialist spice stores)
3 cloves garlic, crushed
1 tbsp olive oil
1 8cm strip kombu

Soak the beans overnight. Drain and add to a pan with 2 litres of water and a strip of kombu. Bring to the boil and simmer for 30 minutes. Don't worry if they are not completely tender at this stage. Remove and discard the kombu.

Preheat the oven to 180C. On the hot plate add the olive oil to a flame proof dish and add the garlic and leeks and saute gently until soft. Add the beans and stock and stir through. Pierce the black limes a few times and add them to the bean mixture. Add the olives and carrots and cover with a lid.
Place the casserole dish in the oven for 1hr and 15 minutes. Remove from the oven and lay the flathead fillets on the bean mixture, cover and return to the oven for a further 5 minutes. While you are cooking the fish steam some English spinach and serve with the dish. Season with cracked black pepper.

Makes 4 servings

Scale recipe to serves

Prep Time: overnight
Cooking Time: 120 mins
Ready in: 120 mins

Suitable for:
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Nutritional Information - Per Serve
Kj 1739 kj
Calories 416 kcal
Fat 8.9 g
Saturated Fat 1.6 g
Total Carbohydrate 34 g
Total Protein 42.9 g
Fibre 15 g

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