Pan Fried Cod with Tomato Chorizo Cassoulet

This evening I was in the mood for something light yet tasty and filling.  When feeling this way I usually turn to pulses.  Beans and lentils really pack a protein punch and seem to keep me feeling full for much longer than anything else.  Haricot (Navy) Beans are allowed on the Specific Carbohydrate Diet that I follow and so I decided to make my version of a cassoulet (a sort of meat and bean stew).  Dan isn’t a huge fan of soups and stews (unless there’s huge chunks of beef in them) so I decided to pair the Cassoulet with a piece of cod to make it a more interesting dish and Pan Fried Cod with Tomato Chorizo Cassoulet was born.

A cassoulet doesn’t normally have tomatoes in – it tends to be pork and beans slow-cooked in a stock.  However, I love the combination of tomatoes and basil with chorizo and cod so I decided to use tinned tomatoes as a base.  The recipe is very simple and comes together very quickly so it’s perfect for a weeknight meal.  You can even make the Cassoulet in advance and just reheat it and pan-fry the cod to make the process even faster!

So how to make Pan-Fried Cod with Tomato Chorizo Cassoulet?

Start by dicing the onion and chopping the garlic.  While doing this, heat half of the olive oil (1 tbsp) in a frying pan on a medium heat.  Fry the onion and garlic until softened and translucent (about 5 mins).

Next, dice the Chorizo and add to the frying pan with the onion and garlic.  Cook for another 2-3 minutes until the chorizo starts to colour and release some of its oil.  I love the smokiness that chorizo adds to dishes.  It’s great when you cook it and see all the delicious paprika oil run out to flavour the whole dish.  Make sure you use a Chorizo that is just pork, paprika, salt and spices with no added sugars.  For one I recommend you can check out my Food Products page.

Pour in the tin of chopped tomatoes and season well with salt and black pepper.  Add the stock to thin the sauce slightly and cook on a low heat for about 10 mins to infuse the flavours and reduce the liquid.

Once the sauce has had a chance to simmer, rinse the haricot (navy) beans and add to the frying pan.  Allow the beans to warm through in the sauce while you prepare the fish.

To fry the Cod fillets, heat the remaining tbsp of oil in a frying pan on a high heat.  Season both sides of the cod with salt and black pepper and fry for 2-3 minutes on each side until cooked all the way through.  It is cooked when it is no longer translucent in the centre.  Any white fish will do but I like the meatiness of something like cod or pollock.

Just before serving, chop or tear the basil into small pieces and stir through the cassoulet.

Top the cassoulet with the fish and serve with a drizzle of olive oil, some fresh black pepper and some extra basil leaves as garnish.  I served it with some wilted spinach but you could serve it with green beans, on top of Courgetti Spaghetti (Zoodles) or without any vegetables at all.  It was a lovely fresh summer dish, made a bit heartier with the addition of the haricot beans and the chorizo.  If you’re after a much heartier dish with similar flavours, my Chicken, Chorizo & Rioja Stew or my Huevos Rancheros with Chorizo are definite winners.

Pan Fried Cod with Tomato, Chorizo & Haricot Bean Cassoulet

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Main Dish

Cuisine Dairy-Free, Gluten-Free, Grain-Free, Low Carb, Pescatarian, Refined Sugar-Free, SCD

Servings 2 people

Ingredients

  

• 1/2 onion
• 4 cloves garlic
• 75g chorizo
• 2 tbsps olive oil
• 1 handful fresh basil
• 125 ml stock (chicken/fish/vegetable - any you prefer)(1/2 cup)
• 200 g haricot/navy beans (tinned) (1 cup)
• 2 cod fillets (approx 130g each)
• 400 g chopped tomatoes (tinned) (1 3/4 cups)
• salt & pepper

Instructions

 

To make the Cassoulet

• Dice the onion and chop the garlic.
• Heat 1 tbsp of olive oil on a medium heat and fry the onion and garlic until softened (about 5 mins).
• Dice the chorizo and add to the onion and garlic.
• Cook for another 2-3 minutes until the chorizo starts to colour and release some of its oil.
• Add the chopped, tinned tomatoes and season well with salt and black pepper.
• Add the stock to thin the sauce slightly and cook on a low heat for about 10 mins to infuse the flavours.
• Rinse the haricot/navy beans and add to the frying pan.
• Warm everything through and allow to cook while you prepare the fish.

For the fish

• Heat the remaining tbsp of oil in a frying pan on a high heat.
• Season both sides of the fish with salt and black pepper and fry for 2-3 minutes on each side until cooked all the way through.

To serve

• Just before serving, chop or tear the basil into small pieces and stir through the cassoulet.
• Top the cassoulet with the fish and serve with a drizzle of olive oil, some fresh black pepper and some extra basil leaves as garnish.

Allergy & Dietary Information for Pan Fried Cod with Tomato Chorizo Cassoulet

This recipe is Grain-Free, Gluten-Free, Dairy-Free & Refined-Sugar Free.  It’s also suitable for SCD (Specific Carbohydrate Diet) Low Carb & Pescatarian Diets.

See my Products Page for Ingredients & Bakeware that I recommend.

Pin it for later