Baked Cod with White Beans
Cod fillets baked over garlicky white beans and tomato — a light, high-protein dinner in one dish.
Ingredients
- 2 fillets White fish fillet
- 240 g Cannellini beans
- 150 g Cherry tomatoes
- 2 cloves Garlic
- 2 tbsp Extra-virgin olive oil
- ¾ tsp Salt
- 1 Lemon (optional)
- 2 tbsp Parsley (optional)
Method
- Heat the oven to 200°C (400°F).
- Drain the beans and toss them in a baking dish with the halved tomatoes, garlic, olive oil, and salt.
- Roast the beans and tomatoes for 10 minutes to start them softening.
- Nestle the cod into the beans, lay lemon slices on top, and bake until the fish flakes easily, about 12 minutes.
- Scatter the parsley over and serve from the dish.
Tap “Start cooking” for live timers that flag what to get ahead on while something simmers.
About Baked Cod with White Beans
Baked cod with white beans is a Mediterranean-style sheet-dish dinner that pairs a lean, flaky fish with creamy cannellini beans and bursting cherry tomatoes. It belongs to the tradition of simple coastal cooking where good olive oil, garlic, and a squeeze of lemon do most of the seasoning. The method is staggered for a reason: the beans, tomatoes, and garlic roast first to soften and concentrate, building a savory, garlicky bed before the cod is nestled in and cooked just until it flakes, so the delicate fish never overcooks.
The finished dish is bright and light but genuinely satisfying — tender white fish over beans that have soaked up the tomato and olive oil, with lemon and parsley keeping everything fresh. It's high in protein and fiber and leans anti-inflammatory, which makes it a smart everyday dinner rather than a special-occasion one. Served straight from the baking dish, it needs nothing more than bread to mop the juices, though a green salad rounds it out. In about thirty minutes with one pan to wash, it's an efficient answer for a nourishing weeknight meal.
Baked Cod with White Beans: frequently asked questions
How many calories are in Baked Cod with White Beans?
A serving has about 448 calories — 37.8g protein, 34.9g carbs, 17.9g fat, 8.6g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is it high in protein?
Each serving has about 37.8g of protein, roughly 34% of its calories.
Is Baked Cod with White Beans gluten-free?
Based on its ingredients, Baked Cod with White Beans has no gluten-containing components, so it's naturally gluten-free — as always, check that any packaged ingredients you use are certified gluten-free to be safe.
How long does Baked Cod with White Beans take to make?
About 30 minutes start to finish, but only around 5 of those are hands-on — the rest is cooking time. In the Homecooked app the timers and parallel steps are sequenced for you so the hands-on part feels even shorter.
Do I need every ingredient to make Baked Cod with White Beans?
The core ingredients are essential, but you can leave out lemon, parsley — they're optional and mainly there for extra flavor or finish.
How many servings does Baked Cod with White Beans make?
This recipe makes 2 servings. In the app you can scale it up or down and the ingredient amounts adjust automatically.