Baked seafood with tomatoes, butter beans and feta

Total cost: $22.00 / $5.50 per serve

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Cooking difficulty: Easy

Serves: 4

Preparation: 40 mins

Cooking:

Ingredients

1 tablespoon olive oil

1 medium onion, finely chopped

1 baby fennel bulb, trimmed, finely chopped

2 garlic cloves, crushed

1/4–1/2 teaspoon chilli flakes

400g can butter beans, rinsed, drained

400g can cherry tomatoes

250g peeled green prawns, tails intact: sustainable species include Endeavour Prawn, King Prawn, School Prawn, Tiger Prawn.

300g firm white fish, cut into chunks: sustainable species include Barramundi, Blue-eye Trevalla, Pink Ling, Whiting, Snappers, Spanish Mackerel.

50g reduced-fat feta, crumbled

2 tablespoons chopped flat-leaf parsley

4 cups steamed greens (such as green beans and broccolini), to serve

Method

Preheat oven to 160°C. Heat olive oil in a large flameproof casserole dish (which has a lid) set over medium heat on the stovetop. Add onion and fennel to dish; stir for 5 minutes, or until soft. Add garlic and chilli flakes; cook, stirring, for 1 minute, or until mixture is fragrant.

Add butter beans and cherry tomatoes to casserole dish with 1/3 cup water; bring to the boil, then simmer for 5 minutes, or until sauce thickens. Add prawns and fish to dish. Cover dish with lid and transfer to oven; bake for 10–15 minutes, or until seafood is cooked through.

Remove casserole dish from oven and season baked seafood with cracked black pepper.

Serve

Divide baked seafood among 4 bowls, scatter with crumbled feta and chopped parsley, and serve with steamed greens.

TIP: Omit the chilli flakes for a milder flavour. You could substitute cherry tomatoes for regular canned tomatoes

Adapted from a recipe courtesy of Australian Healthy Food Guide magazine. For more healthy recipe inspiration, visit Healthy Food Guide.

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Baked seafood with tomatoes, butter beans and feta

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Baked seafood with tomatoes, butter beans and feta

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