Baked Cod with White Beans & Tomato
Lean, flaky cod baked over garlicky white beans and tomatoes — a light Mediterranean dinner heavy on protein.
Best for high protein · low fat · heart health
White beans turn a simple piece of cod into a full meal: they soak up the tomato and garlic and add fibre and staying power that fish alone doesn't have. It's one dish, under 30 minutes, and about as lean as a satisfying dinner gets.
Ingredients
- 300 g cod fillets , 2 fillets, skinless
- 240 g cannellini beans , drained (1 tin)
- 200 g cherry tomatoes , halved
- 2 garlic cloves , sliced
- 15 ml olive oil
- 1 lemon , half juiced, half in wedges not scaled
- 5 g flat-leaf parsley , chopped, to serve (optional – can be omitted)
- to taste fine sea salt not scaled
Instructions
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1
Heat the oven to 200°C / 400°F fan. Toss the beans, tomatoes, garlic, half the oil and a pinch of salt in a baking dish.
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2
Bake the beans and tomatoes for 8 minutes until the tomatoes soften and start to burst.
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3
Nestle the cod on top, brush with the remaining oil, squeeze over the lemon and season.
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4
Bake for another 10–12 minutes until the cod is opaque and flakes easily. Scatter with parsley and serve with lemon wedges.