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



  • 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