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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


  • Carbs


  • Fat


  • Fibre


  • Protein


  • Sugar


  • 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


    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


    Fresh Thyme


    finely chopped


    finely chopped

    Brown Onion

    finely chopped


    Green Beans


    Nile Perch

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