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.
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Nutrition Per Serving
- Calories 668
- Carbs 39.3g
- Fat 40.7g
- Fibre 11.6g
- Protein 34.9g
- Sugar 12.5g
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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.
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0.5 min
Finely chop the onion, celery and carrot.
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4.0 min
Shred the cabbage and halve and trim the green beans.
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5.0 min
Heat the butter over medium heat in a frying pan until starting to sizzle.
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5.5 min
Add the onion, celery and carrots; cook for 5-6 minutes, or until softening but not browned.
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11.0 min
Stir in the thyme and cabbage, and cook until the cabbage begins to wilt.
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13.0 min
Add the stock* and lemon juice and stir.
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14.0 min
Season with salt and pepper and add the grean beans..
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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).
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17.0 min
When the cabbage is done, heat the oil in another frying pan.
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18.0 min
Season each perch fillet with salt and pepper.
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19.5 min
Fry the fish for 4 minutes on one side. Flip the fish and finish until cooked through.
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25.0 min
Distribute the cabbage stew among the serving plates.
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26.0 min
Serve each fish fillet on top of the cabbage stew.
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