If you're looking for a delicious and nutritious meal that's super simple to make and also incredibly rewarding, then you have to try Mitch Tonks' recipe for Gurnard with White Beans, Basil & Artichokes.
Once considered as a bait for crab and lobster fishing, the humble Gurnard has come a long way in culinary terms and has a delightful neutral and understated aroma with a firm, muscular texture similar to monkfish.
The white beans in this recipe are a bit of a superfood, packed with protein, fibre, and essential nutrients. They provide a hearty base for the dish and pair perfectly with the tender, flaky Gurnard fish.
The addition of breadcrumbs, another sore cupboard staple, adds a wonderful crunch to the dish, while the basil and artichokes provide a burst of fresh flavour that balances out the richness of the fish and beans.
We cannot tell you quite how delicious this dish is. A recipe you simply have to try.
Gurnard with White Beans, Basil & Artichokes, by Mitch Tonks
Ingredients
Method
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Preheat the oven to 180℃Take an ovenproof frying pan and place over a medium heat with a drizzle of oil.
Finely slice the shallots and then bash the garlic cloves, removing their skins. Place the shallots and garlic into the warmed pan and gently fry for around 6 minutes until everything has softened.
Remove the artichokes from the jar, pour away their liquor, and then cut them in half. Move the softened onion and garlic to the edge of the pan, turn the heat up to high and add the artichoke, along with a good splash of white wine and cook for a couple of minutes until the wine has reduced by half.
To the pan add the thyme and the drained butter beans, then stir the ingredients together. Chop a small bunch of fresh basil and sprinkle over the top.
Take the two gurnard fillets and place them on top of the softened veg. Sprinkle over the breadcrumbs and the parmesan cheese and place the pan in the oven for 15 minutes.
Remove the pan from the oven and sprinkle the dish with more chopped basil, a little drizzle of olive oil and a squeeze of lemon.
