Go Back
Baked cod fillets nestled in white beans, burst cherry tomatoes and spinach
Michaelangelo Larive, OurCheff

Mediterranean Baked Cod with White Beans and Tomatoes

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.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

Beans and tomatoes
  • 2 tbsp olive oil divided
  • 1 large shallot thinly sliced
  • 3 garlic cloves sliced
  • 2 cups cherry tomatoes about 10 oz
  • 1 can cannellini (white) beans 15 oz, drained and rinsed
  • 1/3 cup Kalamata olives pitted, halved
  • 1 tbsp capers drained, optional
  • 1 tsp dried oregano
  • 1/4 tsp red pepper flakes optional
  • 4 cups baby spinach
Cod
  • 4 cod fillets 6 oz each, about 1 inch thick
  • 3/4 tsp fine sea salt divided
  • 1/4 tsp black pepper
  • 1 lemon zest + 1 tbsp juice; wedges to serve
  • 2 tbsp fresh parsley chopped

Equipment

  • 12-inch oven-safe skillet or 9×13 baking dish
  • Instant-read thermometer

Method
 

  1. 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.
  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.
    Cherry tomatoes blistering in olive oil in a skillet
  3. Stir in the beans, olives, capers and spinach. Cook 1–2 minutes, until the spinach wilts. Spread everything evenly.
    White beans and spinach stirred into the burst tomatoes in a skillet
  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.
    Cod fillets nestled into the tomatoes and white beans before baking
  5. Bake 12–15 minutes, until the cod flakes easily and reads 140–145°F in the thickest part.
  6. Squeeze the lemon juice over the pan, sprinkle with parsley and serve with lemon wedges.
    Baked cod in the skillet with white beans and tomatoes, finished with parsley and lemon

Notes

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 & 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.
Nutrition is estimated per serving (1 of 4) from USDA FoodData Central data; values vary by brand and portion.