Dinner
Baked Cod with White Beans, Kale & Tomatoes
Dairy-Free
Gluten-Free
High Fibre
High Protein
Mediterranean-Style
⏱ 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.
Ingredients
Servings
Quantities update as you change servings — treat scaled amounts as a guide, not an exact measure.
- 2 cod fillets
- 1 × 400 g tin cannellini beans, drained and rinsed
- 150 g cherry tomatoes, halved
- 100 g kale, tough stalks removed and chopped
- 1 tbsp extra-virgin olive oil
- Juice of ½ lemon
- 1 tsp dried oregano
- 2 tbsp chopped parsley
- Black pepper, to taste
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 oregano.
- 3 Bake for 10 minutes.
- 4 Stir through the kale and place the cod fillets on top.
- 5 Drizzle with the remaining olive oil and lemon juice.
- 6 Return to the oven for 12–15 minutes until the cod is opaque and flakes easily.
- 7 Finish with parsley and black pepper.
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 healthcare team before making significant changes to your diet, especially if you are managing a gastrointestinal condition.