Pan-Roasted Blue Eye with Silverbeet and Beans

Fish & Seafood
Serves 2 
Gluten Free 
Dairy free 
Nut free 
The saltiness of the prosciutto, combined with garlic and lemon, is a perfect match of flavours for the robust greens. This dish is one of my absolute favourites and goes equally well with chicken. Here we've teamed it with a pan-roasted Blue Eye cod fillet, but any firm fish will work well. Fantastic nutrient-rich, delicious mid-week dinner that's super rich in fibre too!

Blocks per serve: 1 PLANT, 1 PROTEIN, 1 CARB, 1 FAT
PER SERVE: Energy 1400kJ, protein 34g, fat 14g (of which 3g saturated fat, 2g polyunsaturated fat, 8g monounsaturated fat), carbohydrate 20g, fibre 12g


1/2 bunch silverbeet leaves, shredded
1 clove garlic, crushed
1 small chilli, finely chopped (optional)
2 wedges of lemon
2 x Blue Eye Cod fillets (200g)
2 x rashers of lean bacon or prosciutto, diced
400g tin of cannelini or borlotti beans, drained and rinsed
1 tb extra virgin olive oil
cracked black pepper


Step 1

In a frying pan heat 0.5 tb of extra virgin olive oil. Gently fry the chilli and garlic until soft and translucent. Add the bacon/proscuitto and cook until crispy.

Step 2

Add the silverbeet, salt and pepper to the garlic mix and cook until slightly wilted. Stir in the beans until heated through and ready to serve.

Step 3

For the Fish: In a separate frying pan, heat 0.5 tb extra virgin olive oil. Cook the fish skin side down, pressing firmly on the fish for the first 10 seconds to get an even heat on the skin to crisp. Turn the fish and cook till the flesh is cooked through and the fillet is opaque in colour.

Step 4

Spoon the silverbeet and beans onto your serving plate and top with the Blue Eye fillet. Serve with a squeeze of lemon.