A plate of cod and kale on a terrazzo board with a pink background and glass of water

Cod, kale and marinated beans

Name: Cod, kale and marinated beans
Total time: 20 min
Yield: 1
Ingredients: ½ shallot finely chopped; 2 tsp red wine vinegar; 50g curly kale tough stems removed, torn; 1 tbsp olive oil plus 2 tsp; 1 tsp lemon juice; 400g cannellini beans drained and rinsed; sundried tomatoes in oil finely chopped; ¼ tsp dried chilli flakes; 1 garlic clove crushed; 1 tbsp flat-leaf parsley, mint and dill finely chopped; 150g skin-on cod fillet; 1 tsp unsalted butter

Nadine Brown

Published: March 29, 2022 at 4:24 PM

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Serves 1

Easy

Total time: 20 mins

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Get supper on the table quickly with this easy cod dish – even with a little kale massaging and marinating, you’ll be eating in just 20 minutes

Gluten free

High fibre

High protein

Low salt

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Alternatives

Complete the dish

Make this speedy cod dish, then try our chunky cod fritters, baked cod and butter beans and more cod recipes.

Ingredients

Nutrition

½ shallot

finely chopped
2 tsp red wine vinegar
50g curly kale

tough stems removed, torn
1 tbsp olive oil

plus 2 tsp
1 tsp lemon juice
400g cannellini beans

drained and rinsed
sundried tomatoes in oil

finely chopped
¼ tsp dried chilli flakes
1 garlic clove

crushed
1 tbsp flat-leaf parsley, mint and dill

finely chopped
150g skin-on cod fillet
1 tsp unsalted butter

Nutrition: per serving

kcal583
fat24.7g
saturates5.9g
carbs33.7g
sugars5.7g
fibre19g

high
protein46.9g

high
salt0.7g

low

Method

step 1

Put the shallot in a large bowl along with the vinegar. Leave to sit for 5 minutes. Meanwhile, put the kale in another bowl and drizzle with 1 tsp of olive oil and the lemon juice. Massage for 2-3 minutes to help soften the kale. Add the beans, tomatoes, chilli flakes, garlic and herbs, along with the kale, to the bowl with the shallots. Drizzle over 1 tbsp of olive oil and gently stir to combine. Season and leave to sit for 10 minutes.
step 2

Add the remaining 1 tsp of oil to a large non-stick frying pan and put over a medium-high heat. Pat the cod dry and season. Once the pan is hot, add the fish, skin-side down. Cook, undisturbed, for 2-3 minutes or until the skin is crispy and golden. Carefully turn over the cod and cook for 1 minute until just cooked through. Add the butter to the pan and, using a spoon, briefly baste the fish.
step 3

Put the marinated beans on a plate and top with the fish. Finish with a final sprinkle of freshly ground black pepper and serve.

Discover more healthy fish recipes here

Tuna Steak Recipe with Bean Salad and Preserved Lemon Dressing

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Nadine Brown

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