Dinner
Mediterranean Baked Cod with Tomatoes & White Beans
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 with tomatoes, cannellini beans, spinach, lemon and Mediterranean herbs.
Cod provides lean protein, while cannellini beans and vegetables contribute fibre and plant diversity. Olive oil adds unsaturated fats and helps bring together the Mediterranean flavours.
Method
- 1 Preheat the oven to 190°C.
- 2 Add the beans and tomatoes to a baking dish, drizzle with half the olive oil, and toss gently to coat.
- 3 Nestle the cod fillets on top of the beans and tomatoes, drizzle with the remaining oil and the lemon juice, and sprinkle with oregano.
- 4 Bake for 15–18 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.
- 5 Remove from the oven and stir the spinach through the warm beans and tomatoes around the fish, letting the residual heat wilt it gently rather than cooking it directly.
- 6 Finish with a scatter of 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.