Olive Magazine
Baked Cod Recipe With Butter Beans For Low Calorie Fish Recipe

Baked cod and butter beans

Published: July 24, 2019 at 4:01 pm
loading...
  • Preparation and cooking time
    • Total time
  • Easy
  • Serves 2

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
Nutrition:
HighlightNutrientUnit
low inkcal521
fat16.7g
saturates4.3g
carbs41.7g
sugars13.9g
fibre10.9g
protein45.6g
salt0.7g
Advertisement

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
  • rosemary, chopped to make 1 tsp
  • 25g parmesan, 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.

Advertisement

Comments, questions and tips

Rate this recipe

What is your star rating out of 5?

Choose the type of message you'd like to post

Choose the type of message you'd like to post

Overall rating

Advertisement
Advertisement
Advertisement

Sponsored content