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Plated meal

Pan-Seared Nile Perch with a Cabbage and Bean Stew

  • Seafood
  • Low Calorie
  • Keto
  • Meat
  • Contains Dairy

This cabbage stew is based on a peasant dish from south-west France. Serve with delicate white fish fillets, this delicious stew is a satisfying week-night meal.

Nutrition Per Portion

  • Calories

    647

  • Carbs

    37.2g

  • Fat

    39.4g

  • Fibre

    10.8g

  • Protein

    34.3g

  • Sugar

    11.8g

  • 0.0 min

    Bring a saucepan of water to the boil or boil the kettle - you will need 500ml of water for each stock cube.

  • 0.5 min

    Finely chop the onion, celery and carrot.

  • 4.0 min

    Shred the cabbage and halve and trim the green beans.

  • 5.0 min

    Heat the butter over medium heat in a frying pan until starting to sizzle.

  • 5.5 min

    Add the onion, celery and carrots; cook for 5-6 minutes, or until softening but not browned.

  • 11.0 min

    Stir in the thyme and cabbage, and cook until the cabbage begins to wilt.

  • 13.0 min

    Add the stock* and lemon juice and stir.

  • 14.0 min

    Season with salt and pepper and add the grean beans..

  • 15.0 min

    Add the butter beans and stir through. Reduce the heat to a simmer and continue to cook until the cabbage is soft (Add more water if it dries out).

  • 17.0 min

    When the cabbage is done, heat the oil in another frying pan.

  • 18.0 min

    Season each perch fillet with salt and pepper.

  • 19.5 min

    Fry the fish for 4 minutes on one side. Flip the fish and finish until cooked through.

  • 25.0 min

    Distribute the cabbage stew among the serving plates.

  • 26.0 min

    Serve each fish fillet on top of the cabbage stew.

  • Ingredients

    Lemon

    1/4 lemon juiced per person

    Olive Oil

    2 tablespoons per person

    Butter Beans

    Chicken Stock

    combine each stock cube with 450-500ml of boiling water. Stir until dissolved. 200ml per person

    White Cabbage

    shredded

    Fresh Thyme

    Carrot

    finely chopped

    Celery

    finely chopped

    Brown Onion

    finely chopped

    Butter

    Green Beans

    halved

    Nile Perch

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