Sautéed Cod (or Chicken) with White Bean, Fennel, Roasted Pepper Stew
- Cod fillets – 5 oz. each or substitute any favorite whitefish – or I use boneless chicken breasts or tenders
- ½ cup all purpose flour (use gluten free flour for those that need it) seasoned with salt and pepper
- 2 tablespoon olive oil
- 4 bacon slices – chopped (mystery ingredient)
- 1 cup onions, sliced
- 1 cup fennel bulb, chopped ¼”
- ½ cup carrots, chopped ¼”
- 2 teaspoons fresh thyme, chopped (important ingredient, dry does not cut the mustard)
- 1 ¼ cup canned white beans, drained
- ¾ cup vegetable broth, or chicken broth
- ½ cup roasted red peppers – ½” diced or Julienne (I julienne)
- 4 tablespoon flat leaf Italian parsley, coarsely chopped
- Salt and pepper to taste
Preheat oven to 400. Heat a sauté pan on medium high heat. Lightly coat both sides of each fish (or
boneless, skinless chicken breast/tender) fillet with the flour shaking off the excess. Add the olive oil to the
pan and add fish fillets (chicken). Cook for about 2 min (adjust for chicken) on each side or until light
golden. Remove to a sheet pan.
In the same sauté pan, add onions, fennel and carrots, cook for about 5 minutes stirring occasionally until tender. Add the thyme, white beans and broth. Simmer for about 5 minutes and add the roasted red peppers and parsley, seasoning to taste – salt and black pepper. Reserve hot.
(So you get to the end of the recipe and the bacon is still hanging out – so here is what I did – in a separate small frying pan, fried the bacon pieces until just crisp – added the bacon to the stew at the end and also added 1 – 2 tablespoons bacon drippings to stew – yummy)
To finish place the fish (chicken) in the oven for about 5-8 minutes depending on the thickness of the fish/chicken. (I do this while I am cooking the veggies)
Serve the fish/chicken on a bed of the white bean stew.
(Chef Jamie Roraback March 28, 2010)