Cod with butter beans, tomato and garlic

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Cod with butter beans, tomato and garlic

Simple and healthy cod recipe with white giant butter beans, tomato and garlic.

Prep Time10

Cook Time1 40

Total Time1 50

Course: Main dish

Cuisine: Mediterranean, Own recipe

Keyword: lima beans, butter beans, mediterranean diet, white bean recipe, easy recipe, butter beans recipe, one-pot dish, white beans with cod, cod recipe, healthy cooking, high protein dish

language: en

gelegenheid: daily dishes

Servings: persons

Calories: 458kcal

Equipment

deep pan
cooking pot

Ingredients

250 gr butter beans dry giant beans
1 onion
500 gr cherry tomatoes
2 bulb garlic entire bulb
2 tbl spoon olive oil
150 ml water
600 g fresh cod with skin
1 tea spoon oregano
½ tea spoon sweet paprika powder
5 leaves laurel
½ tea spoon spicy paprika powder
10 g parsley
salt and pepper

Instructions

Rinse the cherry tomatoes. Grate the onion to obtain a pulp. Keep the garlic bulbs whole, only cutting off the top part. Put 2 tbsp olive oil in a deep pan and add the onion. After simmering for 2 minutes, add the tomatoes and the 2 garlic bulbs. Season with the oregano, sweet and spicy paprika powder and salt and pepper. Add the bay leaves. Place a lid on the pan and let it simmer gently for 10 minutes. Then add 150 ml of water.
I use dry giant butter beans for this dish. I bought these in Segovia during our trip through Spain. Before cooking, they stood in a pot of water for 12 hours. Then I let them cook for 90 minutes together with 2 bay leaves and a little salt. You can simmer them in a stew for up to 3 hours, they then become very soft. Personally, I like them to still have a bit of structure, so for me 90 minutes is sufficient. Place in a colander and let it drain.
If you buy cooked beans from a can or jar, you add them to your dish at the end, you do not have to cook them in advance.
Add the white butter beans to the tomatoes, stir and taste. If necessary, add some more seasoning. Cut the cod into pieces +/- 5 cm and place them in the pan between the tomato and the beans. Sprinkle with chopped parsley. Place the lid on the pan and let it cook for 5 minutes.
This way you have a simple but tasty and high protein dish. A one-pan pot with a Mediterranean twist.

Notes

Healthy cod recipe with white lima beans, tomato and garlic

Discover a combination of sea and land with this nutritious and protein-rich cod recipe.

Why choose cod? Cod is known for its light, delicate flavor and firm texture, making it an excellent choice for a variety of culinary creations. Rich in protein and omega-3 fatty acids, cod is not only delicious but also a healthy addition to your diet. Moreover, cod is a permanent fixture in Mediterranean cuisine and there are numerous stew variations with cod.

The nutritional value of white lima beans: White lima beans, also known as butter beans, are a fantastic source of plant-based protein, fiber, and several vitamins and minerals. They add volume and texture to this dish.

Tomatoes and garlic: a classic combination The sweetness of tomatoes combined with the spice of garlic forms the basis of many dishes in Mediterranean cuisine. In this recipe they enrich the cod and white lima beans with a rich, aromatic sauce that will pamper the taste buds.

Preparation: simple and nutritious This dish is surprisingly easy to prepare, making it perfect for a weeknight but also special enough for guests.

Because of its simplicity and flavor combination, this cod recipe with white lima beans, tomatoes and garlic is a must-try for anyone looking for a nutritious, flavorful meal. A healthy fish dish that will surprise you with its simple ingredients.

Nutrition