This Cod and Garlic White Beans it’s the kind of meal I want to eat all summer long. I’ve actually made this recipe once a week since I first tried it because it’s so good. It’s light, bright, full of bold Mediterranean flavors and comes in a pan, making it the perfect kind of dinner. Tender and tender cod is grilled over a herb mixture of cannellini beans, garlic, olives, tomatoes and lemon, soaking up that sweet flavor as it cooks. With a hint of heat from Calabrian peppers and a fresh dill finish, this dish feels perfect, yet comes together with minimal effort. It is a summer dish.
Summer Recipe: Cod with Garlic White Beans
A version of an easy and enjoyable dinner with minimal effort!
I’m always trying to add more fish and this recipe has become one of my favorite ways to make it. The combination of flavors is perfect, it’s so easy to make, and it’s filling while still feeling light, which is what you want on warm summer nights.
The cod is seared over a bed of bright white beans loaded with garlic, lemon, olives and juicy tomatoes. Every bite is packed with fresh, bold flavors and just the tiniest bit of heat thanks to Calabrian peppers.
The best part? Everything cooks in one dish for a simple meal that’s perfect for busy weeknights but just as impressive to serve to guests. I promise you will love this recipe!
— Ashley
Key ingredients and notes
This is an overview of the main ingredients in this recipe. See recipe card below for full ingredients and instructions.
- Cannellini Beans: Also known as white beans, they are tender and flavorful beans that become soft and take on the flavors of other ingredients as they cook. Wash and drain the beans before use to remove excess starch. If you’re concerned about sodium, go with a brand with no added salt.
- Arotics: fresh garlic and thinly sliced red onion become soft, sweet and fragrant in the oven, creating a bold flavor of the dish. You’ll need at least 4 cloves of garlic, but feel free to add more if you’re a garlic lover like me!
- Vegetables: cherry or grape tomatoes add a slightly sweet, bright flavor that balances out some of the salty elements and complements the hearty beans. Then I add fresh spinach at the end of cooking. I prefer the more tender texture of baby spinach, but regular spinach will work too.
- Flavor enhancers: Castelvetrano olives and Calabrian chillies add a bold, briny flavor and a touch of heat.
- Lemon: I use lemon juice, lemon zest and lemon wedges to add the bold, bright citrus flavor that pairs so well with the fish.
- Cod: You will need 4 fillets of cod, weighing approximately 6 ounces. Try to find pieces of fish that are the same size to ensure that everything cooks evenly.
How to Bake Baked Cod Fish with White Garlic
- Combine the ingredients. Pour all the ingredients except the cod and spinach into a baking dish, spreading the mixture evenly.
- Season the fish. Then season both sides of the cod fillets with salt and pepper and place on top of the white bean mixture. Add a generous drizzle of olive oil. This adds flavor and prevents the fish from drying out!
- in the oven Place the fish in the oven and bake until the cod is white, flaky and reaches an internal temperature of 145°F.
- Add the greens. Set the cod fillets aside and stir the spinach into the hot bean mixture until wilted.
- serve up Place the cod on top of the beans, garnish with fresh dill and enjoy warm!
My favorite ways to serve it
I often serve this baked cod fish recipe as a whole meal. However, it’s also a great little spoon garlic rice, quinoaor even slow cooker creamy mashed potatoes if you want something heavier. If I’m hosting or cooking for a special occasion, I like to add a side of crusty bread. Greek saladtoo!
How to store and heat
Store: Allow the baked cod and white bean mixture to cool completely before transferring to an airtight container. Store leftovers in the refrigerator for up to 2-3 days. For best results, store the cod and beans together to keep the fish moist and flavorful!
To warm up: Place everything on a baking sheet, cover with foil and heat in the oven at 300°F for 10-15 minutes or until just heated through. You can also heat it covered in the microwave, adding a splash of water or stock as needed to keep the fish from drying out.
I know you will love more delicious fish recipes
I hope you give me this Baked cod fish with white garlic a test! Far from your usual fish recipe, it is bold, tasty and very easy to make! If you try this recipe, let me know! Leave a comment with a star rating below. You can do it too snap a photo and tag @allthehealthythings on INSTAGRAM. Your feedback and ratings help support all things healthy and make it possible for me to continue creating recipes you trust and love.
Description
This Cod and Garlic White Beans it’s the kind of meal I want to eat all summer long. I’ve actually made this recipe once a week since I first tried it because it’s so good. It’s light, bright, full of bold Mediterranean flavors and comes in a pan, making it the perfect kind of dinner. Tender and tender cod is grilled over a herb mixture of cannellini beans, garlic, olives, tomatoes and lemon, soaking up that sweet flavor as it cooks. With a hint of heat from Calabrian peppers and a fresh dill finish, this dish feels perfect, yet comes together with minimal effort. It is a summer dish.
- 2 – 15oz cans cannellini beans, rinse and drain
- 1 tablespoon olive oil
- 4 large cloves of garlic, broken down
- 1 tablespoon chopped bell pepper
- 1/2 the cup castelvetrano olives, split in half
- 1/2 the cup thinly sliced red onion
- 1/2 the cup cherry or grape tomatoes, split in half
- zest 2 two small lemons
- the juice of 1 the lemon
- 1 lemon, thinly sliced
- 1 teaspoon kosher salt
- 1/4 tsp black pepper
- 1/8 tsp dried oregano
- 2 spoons white wine vinegar
- 1/2 the cup low sodium chicken broth
- 4 – 6oz cod fish fillets
- 1 the cup baby spinach, scratch
- fresh dill, to decorate
- Preheat oven to 400 degrees.
- Add all ingredients (except cod fillets and spinach) to a 9×13 baking dish and toss until well combined.
- Season the cod on both sides with salt and pepper and then place the fillets on top of the white bean mixture.
- Drizzle the cod fillets with a generous drizzle of olive oil, then place in the oven. Bake at 400 degrees for 13-15 minutes or until cod is flaky and cooked through. You can use a thermometer and remove it when it reaches an internal temperature of 145 degrees Fahrenheit.
- Once the cod is out of the oven, remove the fillets from the top of the beans and set aside. Stir spinach into hot bean mixture until wilted.
- Place the cod fillets on top of the beans and garnish with fresh dill before serving.
Photo: Sasha Hooper
