How to make crisp coriander fish with zesty beans

The omega-3s found in oil-rich fish such as sardines, mackerel and anchovies have many health benefits beyond keeping the heart healthy. Evidence is emerging about their role in maintaining mental alertness and helping to prevent the onset of dementia. Lemon and rosemary transform a dish of creamy butter beans into the perfect foil for robustly flavoured broiled fish. Ready in under half an hour, this brain-power booster is the smart choice for a quick, tasty meal. Here's how you can make it at home.

Preparation 10 minutes

Cooking 10 minutes

Serves 4

• 1 leek
• 15 ml (1 tbsp) olive oil
• 2 sprigs rosemary, finely chopped
• 1 can (400 g/14 oz) butter (mature lima) beans, drained
• Finely grated zest of 1 lemon
• 4 large or 8 small sardine or mackerel fillets, 450 g (1 lb) total
• 15 ml (1 tbsp) olive oil or canola oil
• 15 g (1 tbsp) crushed coriander seeds
• 8 lemon wedges, to garnish

1. Preheat the broiler to high and line the broiler pan with foil. Slice the leek. Heat the olive oil in a large frying pan over high heat. Add the rosemary and leek to the pan, reduce the heat and cook for five minutes, or until the leek is tender. Stir in the butter beans and lemon zest. Set aside and keep warm.

2. Place the fish fillets, skin side down, on the broiler pan then brush each one with a little olive oil or canola oil. Sprinkle with half the crushed coriander seeds and broil for two minutes, or until just firm.

3. Turn the fish over and brush the skin with the rest of the oil. Broil for one minute and sprinkle with the remaining coriander seeds. Cook for another two minutes to crisp the skin.

4. Transfer the butter bean and leek mixture to a serving plate. Top with the fish fillets and pour the juices from the foil over the fish. Garnish with lemon wedges and serve.

Alternative ingredients

• Butter beans are mature lima beans as opposed to the more familiar immature fresh green lima beans. Other white beans, such as cannellini (white kidney) beans, would make an excellent substitute for butter beans.
• To serve the bean and leek mixture as a base for broiled sausages, steaks or burgers, use canned mixed beans instead of butter beans.

• Use a mortar and pestle to crush the coriander seeds. To prevent the seeds from escaping, put the mortar in a plastic bag, gather the edges around the pestle and pound the seeds. If you don't have a mortar and pestle, put the coriander seeds in a bowl and crush them with the end of a rolling pin.
• Buy gutted and cleaned fish and open them flat for broiling.

Nutritional information: 394 calories • 25 g fat • 5 g saturated fat• 15 g carbohydrates • 29 g protein • 5 g fibre