Cod, White Bean & Tomato Stew
A light Mediterranean-style stew of flaky cod, white beans, tomatoes and greens, ready in one pot.
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Why this supports your day
Fish and beans offer two different sources of protein in this simple one-pot meal. Tomatoes, greens and herbs add color and flavor as part of a varied eating pattern.
Ingredients
- 1 tbsp extra-virgin olive oil
- 1 small onion, finely diced
- 3 garlic cloves, thinly sliced
- 1 tsp sweet paprika
- 1 can chopped tomatoes
- 1 can cannellini beans, drained and rinsed
- 1½ cups low-sodium vegetable or fish stock
- 500 g cod fillets, cut into large pieces
- 2 large handfuls baby spinach
- 1 lemon, cut into wedges
- 2 tbsp parsley, roughly chopped
- ¼ tsp sea salt
- Freshly ground black pepper, to taste
Method
- 1Warm the olive oil in a deep skillet or saucepan over medium heat. Add the onion and cook for 4 minutes.
- 2Add the garlic and paprika, stirring for 30 seconds. Add the tomatoes, beans and stock, then bring to a gentle simmer.
- 3Nestle the cod pieces into the sauce. Cover and cook for 8–10 minutes, until the fish is opaque and flakes easily.
- 4Fold in the spinach and cook for 1 minute until wilted.
- 5Season to taste and serve with parsley, lemon wedges and crusty whole-grain bread if desired.
Educational Content Only
This recipe is shared for educational and lifestyle purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any condition. Always consult a qualified healthcare professional before making significant dietary changes, particularly if you have a medical condition, are pregnant, or take medication.
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