Soft Lemon Herb Fish & White Bean Mash

Ingredients

• 220 g skinless white fish fillet (cod or haddock) — cut into large chunks, pin bones removed
• 200 g canned white beans (drained and rinsed) — rinsed under cold water
• 200 ml low-sodium vegetable or chicken broth — warmed
• 80 g plain low-fat greek yogurt — room temperature
• 30 g lemon — zested, then half juiced (use zest and 1–2 tsp juice)
• 6 g fresh parsley — finely chopped
• 10 g olive oil — ready to drizzle
• 1 pinch fine sea salt — or to taste

Instructions

1. In a small saucepan, add the broth and bring to a gentle simmer over medium-low heat. Add the fish pieces in a single layer, cover with a lid, and poach for 6–8 minutes until the fish is opaque and flakes easily; avoid vigorous boiling to keep smells mild.
2. While the fish cooks, place the rinsed white beans in a separate small pot with 2–3 tablespoons of water. Warm over low heat for 3–4 minutes until hot and very soft, then mash with a fork or potato masher to a smooth, creamy consistency.
3. Stir the greek yogurt, lemon zest, and 1–2 teaspoons of lemon juice into the warm mashed beans until silky. If too thick, loosen with a spoonful or two of hot broth from the fish; season lightly with salt.
4. Once the fish is cooked, lift it out with a slotted spoon, letting excess liquid drip off. Gently flake the fish into bite-sized soft pieces, removing any stray bones, and fold it through the warm bean-yogurt mash so the fish stays very tender.
5. Stir in most of the chopped parsley and 1 teaspoon of olive oil, tasting and adding a pinch more salt or a few extra drops of lemon juice only if you tolerate it well.
6. Spoon the mixture into two small bowls, drizzle with the remaining olive oil, and top with the last pinch of parsley. Serve warm, letting it cool slightly if your stomach is sensitive to very hot foods.