Baked cod with tomatoes and white beans
28 min · 32 g protein · 322 cals / serving
Cod fillets baked on a bed of white beans simmered in tomatoes with garlic, onion, oregano and a few olives, finished with lemon zest and parsley. One ovenproof pan, frozen fillets and three cans from the cupboard, on the table in under 30 minutes.
Ingredients
- 1 tbsp olive oil
- 1 medium onion, chopped
- 3 cloves garlic, sliced
- 1 tsp dried oregano
- 1 pinch red pepper flakes
- 1 can (14 oz) diced tomatoes
- 2 cans (15 oz each), drained and rinsed cannellini beans
- 1/4 cup kalamata olives, halved
- 1/4 cup water
- 3/4 tsp salt, divided
- 4 fillets (1 1/3 lb) pacific cod, fresh, or frozen and thawed
- 1/2 tsp black pepper
To serve
- 1 tsp lemon zest
- 1 tbsp lemon juice
- a handful fresh parsley, chopped (or basil)
Steps
- Heat the oven to 430°F (425°F, 390°F fan). Heat the oil in a large ovenproof skillet or shallow casserole over medium heat and cook the onion for 4 minutes, until soft. Add the garlic, oregano and chili flakes for 1 minute.
- Add the tomatoes, beans, olives, water and half the salt, bring to a simmer and cook for 4 minutes, until slightly thickened.
- Pat the cod dry, season it with the rest of the salt and the pepper, nestle it into the beans and spoon a little of the sauce over. Bake for 10–12 minutes, until the fish flakes and reads 145°F.
- Scatter with the lemon zest, lemon juice and parsley and serve from the pan. The fish is best fresh; leftover beans without the fish keep 4 days in the fridge.
Good to know
Can I cook the cod from frozen?
Yes: rinse off any ice, pat dry, nestle the frozen fillets into the simmering beans and bake for 18–20 minutes instead. Check the thickest part reaches 145°F.
Can I add greens?
Stir two handfuls of spinach or chopped kale into the beans in step 2; they cook down while the fish bakes.
Per
- Calories
- 82
- Protein
- (41%)
- 8 g
- Fat
- (24%)
- 2 g
- Carbohydrates
- (35%)
- 8 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 249 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1288 kcal goes into the pot and 1788 g of ingredients comes out as about 1575 g of food: 82 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.