Servings: 3 · Prep Time: 10 mins · Cooking Time: 20 mins
Total Time: 30 mins
Dinner
Some nights I just want something simple, quick, and as nutrient dense as possible, but all without loads of washing up! This dish works with any white fish, and you could even create something similar with last night's leftover meat or poultry.
Ingredients
- White Fish - Cod, Sea bass etc (450g)
- Bacon (3 rahes)
- Garlic (4 cloves)
- Sprouts
- Cherry Tomatoes
- Kale (3 cups)
- Fish Bone Broth (2 cubes)
- Olive Oil (splash)
- Salt & Pepper (pinch)
Method
Start by frying your diced bacon and garlic in a large frying pan with olive oil. Get them both brown but not burnt (about 10 mins). While cooking, prepare your sprouts and cherry tomatoes by cutting them in half. Then add these to the pan with some bone broth. The broth should cover the base and be a few millimetres deep. \n\nAfter about 5 minutes add the kale and if the pan starts to dry out, add more bone broth (basically keep adding bone broth to maintain the depth in the pan). As the kale starts to reduce, push all the ingredients to the side of the pan and add the fish. If the fish has skin, put the skin face down into the broth. After 5 minutes or so, turn the fish and cook for a few more minutes then stir the whole pan together.\n\nYou won't normally need to add salt as the bacon and the fish should provide plenty, but if as you taste it, you feel it's needed, then add a few sprinkles.\n\nFor a finishing touch I sometimes squeeze a lemon on top, with a sprinkle of black pepper, a tiny bit of crushed chilli flakes and garnish with fresh herbs! \n\nA nutritionally dense dish, with dynamic contrast (crunch bacon and soft fish), all prepped cooked and served in about 25 minutes. And just one pan to wash up!\n\nThis works equally well with broccoli, cauliflower to replace the sprouts. \n