Baked Cod with White Beans

Name: Baked Cod with White Beans
Prep time: 10 min
Cook time: 22 min
Total time: 32 min
Yield: 2 servings
Ingredients: 2 fillets (300g) Cod; 1 tin, drained (250g) Cannellini Beans; a handful of cherry tomatoes (150g) Tomatoes; 2 handfuls (60g) Spinach; 2 cloves (6g) Garlic (Fresh); 1 tbsp (15g) Olive Oil; a squeeze Lemon

Recipes · Dinner · Recipe, Typed Supps

A lean white fish sat on beans that soak up everything in the pan.

Allergens and patterns

Contains fish. Fits: Pescatarian, Kosher, Gluten-free.

Ingredients

2 fillets (300g) Cod — About as lean as protein gets — very high protein, almost no fat, and a good hit of iodine and selenium.
1 tin, drained (250g) Cannellini Beans — They turn a fish fillet into a full meal: fibre, plant protein, and a starch that carries the pan juices.
a handful of cherry tomatoes (150g) Tomatoes — They burst in the oven and become the sauce, without anything needing to be made separately.
2 handfuls (60g) Spinach — Stirred in at the end so it wilts rather than overcooks — that is also when it keeps the most folate.
2 cloves (6g) Garlic (Fresh) — Crushed and left to stand for a few minutes before cooking, which is when its allicin forms.
1 tbsp (15g) Olive Oil — The fat the whole pan needs — cod brings almost none of its own.
a squeeze Lemon — Over the fish at the table, not in the oven, so it stays bright.

Nutrition per serving

Calories: 393.5 kcal
Protein: 41.1g
Carbohydrate: 31.5g
of which sugars: 2.5g
Fat: 10.5g
of which saturated: 1.9g
Fibre: 11.9g
Sodium: 842.5mg

Method

Heat the oven to 200C. Warm the oil and garlic in an ovenproof pan for a minute.
Add the beans and tomatoes, season, and cook for 3 minutes until the tomatoes start to give.
Sit the cod on top, spoon a little of the pan liquid over it, and bake for 12-15 minutes until it flakes.
Stir the spinach through the beans around the fish and squeeze the lemon over the top.