WOW hard to believe we are already in 2023! So let’s start the year off making some healthy food choices. What’s better than adding fish or seafood once or twice a week to your family dinner plans?

Forever Oceans kanpachi is not only delicious, with a rich buttery taste, it is also some of the best natural nutrition to be found comparable with chicken and beef protein-wise but with far less fat. It’s also packed with Omega 3s. So it’s excellent for your brain as it is for the rest of you.

Add some fresh tomatoes which are the major source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. Tomatoes are also a great source of vitamin C, potassium, folate and vitamin k.

Butter beans are rich in vitamins and minerals, which are important for overall health. A source of potassium, magnesium, folate, iron, and zinc, they also contain calcium and protein. Add all of this together and not only do you have a great tasting dinner, but a real healthy option for the family to enjoy.


Serves 4


3 tablespoons olive oil

1 medium size onion, peeled and roughly chopped

2 cups cherry tomatoes, cut in half

1 tablespoon fresh thyme leaves 

2 cloves of garlic, peel and sliced

1 cup low in sodium chicken stock

2 cups butter beans, rinsed and drained

1 tablespoon freshly chopped basil leaves

Salt and pepper to taste


4 slices of sourdough bread

2 tablespoons olive oil


4x 6 oz Forever Oceans Kanpachi fillets

Salt and pepper to taste

3 tablespoons olive oil


How to make:

Place a large saucepan over a medium high heat on the stove. Add the oil, when hot add the onions, cook for 3 to 4 minutes until the onions are translucent. Add the tomatoes, thyme, garlic and stock, continue cooking for 3 to 4 minutes, then add the butter beans and continue to cook until the tomatoes thicken. Season with salt and pepper to taste.

Take a frying pan and place over a medium heat on the stove, drizzle the oil over both sides on the sourdough, then fry the bread until crisp on both sides. Remove from the pan and keep warm.

Lightly season the Kanpachi fillets. Take a frying pan and place over a medium heat on the stove, add the oil, when hot add the kanpachi fillets, cook for 3 to 4 minutes, then carefully turn each fillet over. Continue to cook for a further 2 to 3 minutes or cook to your liking. Remove from the pan.

To serve, place a slice of toasted sourdough on each plate, spoon over equal amounts of the tomato and butter bean casserole, top with a portion of kanpachi, add a sprig of fresh basil and serve. 


Original Recipe:

Mark Allison

Corporate Executive Chef

Forever Oceans

For some culinary inspiration and a FREE downloadable recipe book click the link below.

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