Baked Cod Recipe With Butter Beans For Low Calorie Fish Recipe

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Baked cod and butter beans

Name: Baked cod and butter beans
Total time: 30 min
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

30 minutes
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!

By Janine Ratcliffe

July 24, 2019 at 4:01 pm

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.