Mediterranean Cod & White Bean Skillet

Tue Oct 07 2025

Mediterranean Cod & White Bean Skillet

A vibrant one-pan meal featuring flaky cod, creamy white beans, and a medley of colorful vegetables. This dish is quick, easy, and packed with heart-healthy nutrients—perfect for a weeknight dinner aligned with the DASH diet.

If you're looking for a bright, nourishing dinner that comes together effortlessly, this Mediterranean Cod & White Bean Skillet checks all the boxes. It's the kind of recipe that turns simple ingredients into something extraordinary with a few minutes on the stove.

Each bite delivers flaky, lemon-scented cod mingled with creamy white beans and roasted peppers. The combination of textures and flavors makes this dish both comforting and refreshing—ideal for busy evenings when you still want to eat well.

Ingredients

600g cod fillets, skinless
1 can (400g) cannellini beans, rinsed and drained
250g cherry tomatoes, halved
200g jarred roasted red peppers (in water), sliced
150g fresh spinach
1 medium yellow onion, chopped
3 cloves garlic, minced
30ml extra virgin olive oil
1 lemon, for juice and zest
1 tsp dried oregano
Fresh parsley, chopped, for garnish
Freshly ground black pepper

Instructions

Pat the cod fillets dry with a paper towel and season them lightly with black pepper and half of the dried oregano.
Heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 4–5 minutes until soft and translucent.
Add the minced garlic and cook for 1 minute until fragrant. Stir in the halved cherry tomatoes, sliced roasted peppers, and the remaining oregano, cooking for 5 minutes until the tomatoes soften.
Gently stir in the rinsed cannellini beans. Nestle the seasoned cod fillets into the mixture in the skillet.
Reduce the heat to medium-low, cover the pan, and let it simmer for 8–10 minutes, or until the cod is cooked through and flakes easily with a fork.
Turn off the heat. Gently fold in the fresh spinach, allowing the residual heat to wilt it. Finish with a squeeze of fresh lemon juice, a sprinkle of lemon zest, and chopped parsley before serving.

Tips & Substitutions

Use frozen cod: If fresh cod isn’t available, thaw frozen fillets fully and pat dry before cooking.
Swap the beans: Navy beans or great northern beans work beautifully if cannellini beans aren’t on hand.
Add heat: For a little kick, sprinkle in crushed red pepper flakes when sautéing the garlic.