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Blackened Basa with Courgette and Tomato Butter Beans 


Blackened Basa with Courgette and Tomato Butter Beans 


By OcadoLifePublished on 21 January 2025“The method for blackening the fish in this Blackened Basa with Courgette and Tomato Butter Beans can be used to add depth of flavour to lots of other proteins and brings a subtle touch of smokiness to the kale,” says chef Liam Barker. The butter beans in this wallet-friendly dish are high in fibre and a source of potassium and manganese.
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Time and servings

35 minsTotal time
2Servings
15 minsPrep time
20 minsCooking time

Ingredients

  • 2 tbsp olive oil
  • 2 garlic cloves, sliced
  • 1 courgette, thinly sliced
  • 2 tbsp all-purpose seasoning
  • 1 tbsp double concentrated Italian tomato purée
  • 1 (400g) tin butter beans
  • 1 (250g) pack 2 basa fillets
  • 100g sliced kale

Method

  • Step 1

    For the beans, heat ½ tbsp oil in a pan, add the garlic and cook for 1 min. Add 
the courgette and ½ tbsp all-purpose seasoning; cook for 2-3 mins more, then stir in the tomato purée. Tip in the beans with their water and bring to the boil. Reduce to a simmer and cook for 5 mins; use the back of a spoon to squish a few beans against the side of the pan – this will help to thicken the mixture slightly; remove from the heat and cover with a lid until ready to serve.

  • Step 2

    Meanwhile, rub the remaining all-purpose seasoning over the basa fillets, ensuring they’re well coated. Heat the remaining oil in a frying pan over a medium heat. Add the fish and sear for 2 mins on each side or until blackened and cooked through. Remove to a plate; cover loosely with foil to keep warm.

  • Step 3

    In the same frying pan, stir-fry the sliced kale in the residual oil for 2 mins or until wilted.

  • Step 4

    Serve the fish on a bed of beans, with the smoky kale on the side.