Baked Cod Recipe With Butter Beans For Low Calorie Fish Recipe

Baked cod and butter beans

Name: Baked cod and butter beans
Total time: 30 min
Yield: Serves 2
Ingredients: 2 tbsp olive oil; 1 onion chopped; 2 cloves garlic crushed; ½ tsp fennel seeds crushed; 400g tin cherry tomatoes; 400g tin butter beans rinsed and drained; 2 chunky skinless cod loins; 35g breadcrumbs; 1tsp rosemary chopped to make 1 tsp; 25g parmesan finely grated

Janine Ratcliffe

Published: July 24, 2019 at 4:01 PM

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Serves 2

Easy

Total time: 30 mins

A star rating of 4 out of 5.9 ratingsRate

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Flaky, pearly-white cod with a rosemary parmesan crust, served on a sweet cherry tomato and butter bean sauce. It's the perfect midweek meal!

Low calorie

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Ingredients

Nutrition

2 tbsp olive oil
1 onion

chopped
2 cloves garlic

crushed
½ tsp fennel seeds

crushed
400g tin cherry tomatoes
400g tin butter beans

rinsed and drained
2 chunky skinless cod loins
35g breadcrumbs
1tsp rosemary

chopped to make 1 tsp
25g parmesan

finely grated

Nutrition: per serving

kcal521

low
fat16.7g
saturates4.3g
carbs41.7g
sugars13.9g
fibre10.9g
protein45.6g
salt0.7g

Method

step 1

Heat 1 tbsp of the olive oil in an ovenproof frying pan. Cook the onion and garlic for 8 minutes until softened. Stir in the fennel seeds and cook for 1 minute. Add the cherry tomatoes and bring to a simmer. Cook for 15 minutes until slightly thickened. Stir in the butter beans and season.
step 2

Heat the oven to 200C/fan 180C/gas 6. Sit the cod in the saucy beans. Mix together the breadcrumbs, rosemary and parmesan in a small bowl and season, then add the remaining olive oil and toss well. Sprinkle the breadcrumbs evenly over the fish and bake for 15 minutes until golden and the fish is cooked through.

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Authors

Janine Ratcliffe in a short sleeved long dress sitting on a chair beneath palm trees on a balcony

Janine RatcliffeFood director

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A star rating of 4 out of 5.9 ratings

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