Dinner
Baked Cod with White Beans, Kale & Tomatoes
Gluten Free
Dairy Free
High Fibre
High Protein
No onion
No garlic
Nutrient dense
Refined sugar free
⏱ 30 min total
🍴 Serves 2
Flaky cod baked over warm white beans, kale and tomatoes with lemon and Mediterranean herbs.
Cod provides lean protein, while white beans and kale add fibre. Tomatoes, herbs and extra-virgin olive oil bring together the Mediterranean-style flavours in this simple one-dish meal.
Method
- 1 Preheat the oven to 190°C.
- 2 Add the beans and tomatoes to a baking dish and toss with half the olive oil and the oregano until coated.
- 3 Bake for 10 minutes to soften the tomatoes and warm the beans through.
- 4 Remove from the oven, stir through the kale so it wilts slightly in the hot dish, then nestle the cod fillets on top.
- 5 Drizzle the cod with the remaining olive oil and the lemon juice.
- 6 Return to the oven for 12–15 minutes until the cod is opaque all the way through and flakes easily when pressed with a fork — check the thickest part of the fillet.
- 7 Finish with parsley and black pepper before serving straight from the dish.
For general information only. This recipe is for general information and is not a substitute for professional medical or dietary advice. Always talk to your GP, dietitian or health team before making significant changes to your diet, especially if you are managing a gastrointestinal condition.