21. August 2026

Mediterranean Baked Cod with Butter Beans & Tomatoes

Here is a vibrant, one-pan Mediterranean recipe that pairs flaky cod with creamy butter beans and a rich, garlicky tomato sauce.

Key Components: Thick cod loins baked atop a bed of creamy butter beans, cherry tomatoes, garlic, fresh oregano, and a splash of white wine, finished with a light lemon-herb crust.

Nutritional Profile: High plant-and-fish protein combination with rich lycopene and minimal saturated fat.

Ingredients

• Fish: 2 thick cod fillets (about 150g–180g each), skinless
• Beans & Veg:
  • 1 can (400g) butter beans (or large cannellini beans), rinsed and drained
  • 400g can cherry tomatoes or diced plum tomatoes
  • 1 medium yellow onion, finely diced
  • 3 cloves garlic, thinly sliced
  • 1/2 tsp dried oregano
  • A pinch of red pepper flakes (optional, for a little warmth)
• Finishing Touches:
  • 2–3 tbsp extra virgin olive oil
  • 1 large handful of fresh baby spinach (optional, folded in at the end)
  • Fresh parsley or basil, roughly chopped
  • Lemon wedges and crusty bread for serving

Instructions

1. Preheat the Oven:
   • Preheat your oven to 200°C (180°C fan) / 400°F.
2. Build the Aromatic Tomato Base:
   • In an oven-safe skillet or a shallow baking dish, heat 2 tablespoons of olive oil over medium heat.
   • Add the diced onion and cook for 4–5 minutes until soft and translucent.
   • Stir in the sliced garlic, dried oregano, and red pepper flakes, cooking for about 1 minute until fragrant.
3. Incorporate the Butter Beans:
   • Pour in the canned tomatoes (breaking them up slightly with a spoon if they are whole) and add the rinsed butter beans.
   • Season lightly with salt and black pepper, let the mixture simmer on the stove for about 5 minutes so the flavors marry and the sauce thickens slightly. (If using baby spinach, stir it in now until wilted).
4. Nestle the Cod:
   • Pat the cod fillets dry with paper towels, season them with a pinch of salt, pepper, and a small drizzle of olive oil.
   • Gently nestle the cod fillets right into the bubbling tomato and butter bean mixture, spooning a little of the sauce over the top of the fish.
5. Bake:
   • Transfer the skillet or baking dish to the preheated oven.
   • Bake uncovered for 12 to 15 minutes, depending on the thickness of the fillets, until the cod is opaque and flakes easily with a fork.
6. Garnish and Serve:
   • Remove from the oven, scatter the fresh chopped parsley or basil over the top, and serve immediately with extra-virgin olive oil drizzled over the fish and warm crusty bread to soak up the savoury juices