Baked Cod Recipe With Butter Beans For Low Calorie Fish Recipe

Baked cod and butter beans

  • serves 2
  • Easy

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!

Advertisement
Advertisement

Ingredients

  • olive oil 2 tbsp
  • onion 1, chopped
  • garlic 2 cloves, crushed
  • fennel seeds ½ tsp, crushed
  • tinned cherry tomatoes 400g tin
  • butter beans 400g tin, rinsed and drained
  • cod 2 chunky skinless loins
  • breadcrumbs 35g
  • rosemary chopped to make 1 tsp
  • parmesan 25g, finely grated

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.

Love cod? Us too! Check out our best cod recipes here...

Cod and Chickpea One-Pot Recipe

 

Nutritional Information

  • Kcals 521
  • Fat 16.7g
  • Saturates 4.3g
  • Carbs 41.7g
  • Sugars 13.9g
  • Fibre 10.9g
  • Protein 45.6g
  • Salt 0.7g
Advertisement