Dinner
Mediterranean Baked Cod with Tomatoes & White Beans
Dairy-Free
Gluten-Free
High Fibre
High Protein
Mediterranean-Style
⏱ 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.
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
- 200 g cherry tomatoes, halved
- 2 handfuls baby spinach
- 1 tbsp extra-virgin olive oil
- Juice of ½ lemon
- 1 tsp dried oregano
- 1 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 drizzle with half the olive oil.
- 3 Place the cod on top, drizzle with the remaining oil and lemon juice and sprinkle with oregano.
- 4 Bake for 15–18 minutes until the fish flakes easily and is opaque throughout.
- 5 Stir the spinach through the warm beans and tomatoes so that it wilts gently.
- 6 Finish with parsley and black pepper before serving.
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.