Approved by Michaelangelo Larive, OurCheff
Flaky cod baked on a bed of garlicky white beans, burst cherry tomatoes, olives and spinach. One pan, 35 minutes, about 320 calories a serving (estimated), and the beans make it genuinely filling.
10 minPrep
25 minCook
35 minTotal
4 (to 10)Servings
At a glance
- Diet: Low-calorie, High-protein, High-fiber, Gluten-free, Dairy-free, Mediterranean, Pescatarian
- Estimated per serving: 320 calories, 37 g protein, 23 g carbs, 10 g fat
- Equipment: 12-inch oven-safe skillet or 9×13 baking dish, Instant-read thermometer
Step-by-step photos
2Step 2
Add the tomatoes and ¼ tsp salt and cook 4–5 minutes, until some burst. Press a few with a spoon to release their juices.
3Step 3
Stir in the beans, olives, capers and spinach. Cook 1–2 minutes, until the spinach wilts. Spread everything evenly.
4Step 4
Pat the cod dry, season with the remaining ½ tsp salt and the pepper, and nestle the fillets into the beans. Drizzle with the remaining 1 tbsp oil and scatter the lemon zest over the top.
6Step 6
Squeeze the lemon juice over the pan, sprinkle with parsley and serve with lemon wedges.
The full ingredient list and every step are in the recipe card below.
Chef tips
- Buy thick, center-cut cod pieces so they cook evenly. Fold thin tail ends under.
- Let the tomatoes burst before the beans go in. Their juice becomes the sauce.
- Serve with crusty bread if calories allow, for the pan juices.
Substitutions
- Other fish: Halibut, haddock or hake work. Salmon also works but adds calories.
- Beans: Chickpeas or butter beans can replace the cannellini.
- Greens: Use chopped kale instead of spinach. Add it with the tomatoes so it softens.
Storage and reheating
Best fresh. Leftovers keep up to 2 days refrigerated. Reheat gently, covered, at 300°F for about 10 minutes, or enjoy the beans cold as a salad. Not recommended for freezing.
Mediterranean Baked Cod with White Beans and Tomatoes
Ingredients
Equipment
Method
- Heat the oven to 400°F. Heat 1 tbsp oil in a 12-inch oven-safe skillet over medium heat. Add the shallot and cook 3 minutes, until soft. Add the garlic, oregano and pepper flakes and cook 1 minute.
- Add the tomatoes and ¼ tsp salt and cook 4–5 minutes, until some burst. Press a few with a spoon to release their juices.
- Stir in the beans, olives, capers and spinach. Cook 1–2 minutes, until the spinach wilts. Spread everything evenly.
- Pat the cod dry, season with the remaining ½ tsp salt and the pepper, and nestle the fillets into the beans. Drizzle with the remaining 1 tbsp oil and scatter the lemon zest over the top.
- Bake 12–15 minutes, until the cod flakes easily and reads 140–145°F in the thickest part.
- Squeeze the lemon juice over the pan, sprinkle with parsley and serve with lemon wedges.
Notes
- Buy thick, center-cut cod pieces so they cook evenly. Fold thin tail ends under.
- Let the tomatoes burst before the beans go in. Their juice becomes the sauce.
- Serve with crusty bread if calories allow, for the pan juices.
- Other fish: Halibut, haddock or hake work. Salmon also works but adds calories.
- Beans: Chickpeas or butter beans can replace the cannellini.
- Greens: Use chopped kale instead of spinach. Add it with the tomatoes so it softens.
FAQs
How do I know when cod is done?
It turns from translucent to opaque and flakes easily with a fork, about 140–145°F in the thickest part.
Can I use frozen cod?
Yes. Thaw it overnight in the fridge and pat it very dry. Baking from frozen makes the beans watery.
Is this recipe gluten-free and dairy-free?
Yes, as written.
Approved by Michaelangelo Larive, OurCheff. Nutrition is estimated from USDA FoodData Central. Images on this page are AI-generated illustrations, not photos of the tested dish. How we make our recipes.
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