Cod with Tomato Bean Stew

Cod with tomato bean stew

  • serves 2
  • Easy

This cod with tomato bean stew is a quick and healthy midweek meal. Less than 400 calories this dish is light and full of flavour


Try this cod and tomato bean stew, then check out our tomato soup, tomato pasta, cod and tomato traybake and more tomato recipes

For check out more healthy fish recipes, also check out our healthy cod and rice one-pot and pan-fried cod.



  • olive oil
  • shallots 4 small, halved and sliced
  • garlic 1 clove, sliced
  • cherry tomatoes 200g
  • baby capers 1 tbsp
  • chicken stock 100ml
  • cannellini beans 400g tin, rinsed and drained
  • cod loin 2 thick, skinless pieces
  • plain flour for dusting, seasoned
  • basil 1 tbsp of shredded


  • Step 1

    Heat 2 tbsp of olive oil in a pan. Cook the shallots for about 5-7 minutes until really soft.

  • Step 2

    Add the garlic and cook for a couple of minutes, then stir in the tomatoes and baby capers.

  • Step 3

    Add the stock and beans and simmer for 5-7 minutes, until the tomatoes start to burst.

  • Step 4

    Meanwhile, dust the cod in seasoned flour.

  • Step 5

    Heat a non-stick frying pan with a little more oil, then fry for 3 minutes on each side until cooked through and golden.

  • Step 6

    Stir the basil into the beans, season, then serve in shallow bowls topped with the cod.

Nutritional Information

  • Kcals 376
  • Fat 13.1g
  • Saturates 2.1g
  • Carbs 25.7g
  • Sugars 6.2g
  • Fibre 4.8g
  • Protein 36.3g
  • Salt 1.38g