I used to think that “healthy eating” meant a lifetime of bland, boring salads and steamed chicken. I honestly thought that delicious, satisfying food and healthy food lived in two completely different worlds. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean way of eating, and everything changed! It’s all about celebrating fresh, simple ingredients, and I’ve never felt more inspired in the kitchen.
This philosophy is exactly what you’ll find in the dish I’m so excited to share with you today. It’s a complete one-skillet meal that’s bursting with flavor, and it’s become my absolute favorite Mediterranean cod recipe. The fish is tender and flaky, the beans are creamy, and the bright lemon-garlic sauce ties it all together beautifully.
Why This Will Be Your New Favorite Weeknight Dinner
You are going to be amazed at how such a simple dish can deliver so much goodness. It’s one of those recipes that looks and tastes incredibly elegant, but is secretly so easy to make!
- An Incredible Flavor Explosion: The combination of golden, pan-seared fish with the bright, zesty lemon-garlic sauce and savory tomatoes is just spectacular.
- Packed with Heart-Healthy Goodness: With omega-3-rich cod, fiber-packed beans, and heart-healthy olive oil, this is a meal you can feel fantastic about serving.
- A One-Skillet Wonder: We build the entire dish in an oven-safe skillet, which means deeper flavor and, best of all, minimal cleanup.
- Ready in About 35 Minutes: This is the perfect solution for busy weeknights when you want something special without spending hours in the kitchen. It’s one of my go-to heart healthy dinner ideas for exactly that reason.
The Simple Ingredients Behind the Sunshine Flavor
The magic of Mediterranean cooking is all about letting beautiful ingredients shine. There are no complicated techniques or sauces here—just pure, simple flavor.
Extra Virgin Olive Oil
This is the liquid gold of the Mediterranean! A good quality EVOO is the base of this dish, used both for cooking and for creating that luscious sauce. It’s full of healthy monounsaturated fats and gives everything a rich, fruity flavor that you just can’t get from other oils.
Cannellini Beans
I love adding beans to my meals! They are a true powerhouse of the Mediterranean diet, packed with plant-based protein and fiber. In this recipe, the cannellini beans become wonderfully creamy and make this Mediterranean white fish with beans dish a truly satisfying, complete meal.
Cod and Lemon
Cod is a fantastic lean protein. It’s mild, tender, and soaks up flavor beautifully. And what goes better with fish than a bright squeeze of fresh lemon? This classic combination is the heart and soul of the dish, keeping it light, fresh, and utterly delicious.
Your Questions About This Mediterranean Cod Recipe
I get a lot of questions about making Mediterranean meals easy and accessible, so I wanted to answer a few common ones right here!
1.Can this really be a 30-minute Mediterranean dinner?
It clocks in at just about 35 minutes, which is pretty close! To speed things up, you can have your onion sliced and tomatoes halved ahead of time (this is called “mise en place” and it’s a game-changer on busy nights). With a little prep, you’ll definitely be serving this up in about 30 minutes.
2.What makes this recipe so healthy?
It’s a perfect example of the Mediterranean diet in action! You get lean protein and anti-inflammatory omega-3 fatty acids from the cod, incredible fiber from the beans and whole-wheat flour, and heart-healthy monounsaturated fats from the olive oil. It’s a naturally balanced meal that nourishes your body while delighting your taste buds.
3.Can I use a different kind of fish?
Absolutely! This recipe is fantastic with other firm white fish like halibut, haddock, or even sea bass. Just keep an eye on the baking time, as it may change slightly depending on the thickness of your fillets.
Okay, are you ready to bring a taste of the Mediterranean to your kitchen? I know you’re going to love this.
Golden-Seared Cod with Lemon, Garlic & Cannellini Beans
Ingredients
- 4 8-oz / 225g skinless cod fillets, about 1-inch thick
- 1 15-oz / 425g can cannellini beans, rinsed and drained
- 1 pint 2 cups cherry tomatoes, halved
- 1 medium yellow onion thinly sliced
- 6 tablespoons extra virgin olive oil divided
- 1/3 cup whole-wheat flour
- 1 teaspoon ground coriander
- 1 teaspoon sweet paprika
- 3/4 teaspoon ground cumin
- 1/2 teaspoon fine sea salt
- 1/2 teaspoon black pepper
- 6 large garlic cloves minced
- 5 tablespoons fresh lemon juice from 2 lemons
- 1 teaspoon lemon zest
- 1/2 cup fresh flat-leaf parsley chopped, for garnish
- 1/4 teaspoon red pepper flakes optional
Instructions
- Prepare the Base: Preheat your oven to 400∘F (205∘C). In a large, 12-inch oven-safe skillet, heat 1 tablespoon of olive oil over medium heat. Add the sliced onions and cook, stirring occasionally, until softened, about 4-5 minutes. Add the halved cherry tomatoes and drained cannellini beans. Stir gently and cook for another 2 minutes. Spread the mixture evenly across the bottom of the skillet and set aside off the heat.
- Set Up the Dredge: Pat the cod fillets thoroughly dry with paper towels. In a shallow bowl, whisk together the whole-wheat flour, coriander, paprika, cumin, sea salt, and black pepper. In a second shallow bowl, whisk together 4 tablespoons of the extra virgin olive oil and the fresh lemon juice.
- Sear the Fish: Working one fillet at a time, dip it into the lemon-oil mixture, then press it into the flour mixture to create a light coating. Heat the final 1 tablespoon of olive oil in a separate large, non-stick skillet over medium-high heat. Carefully place the coated fillets in the hot skillet and sear for 90 seconds per side, just until a light golden crust forms. The fish will not be cooked through.
- Assemble and Bake: Using a fish spatula, carefully transfer the seared cod and arrange the fillets on top of the bed of beans and vegetables in your oven-safe skillet. Add the minced garlic and lemon zest to the remaining lemon-oil mixture and stir. Drizzle this infusion evenly over all the cod fillets.
- Finish in the Oven: Transfer the entire skillet to the preheated oven. Bake for 8-10 minutes, or until the cod is opaque and flakes easily with a fork.
- Garnish and Serve: Remove the skillet from the oven. Let it rest for 2 minutes, then generously sprinkle with fresh parsley and the optional red pepper flakes. Serve immediately.
Notes
- Fish Selection: This recipe also works beautifully with other firm white fish like halibut or haddock. Adjust baking time based on the thickness of the fillet.
- Serving Suggestion: This dish is a complete meal on its own, but can be served with a simple green salad or a side of crusty whole-grain bread to soak up the pan sauce.
- Dry for a Perfect Sear: Do not skip the step of patting the fish dry. A dry surface is essential for the flour to adhere properly and for the fish to sear rather than steam, creating a beautiful crust and deeper flavor.
Nutrition Facts
Per serving- Calories: 531 kcal
- Total Fat: 23 g
- Saturated Fat: 3.2 g
- Total Carbohydrate: 31 g
- Dietary Fiber: 6.4 g
- Total Sugars: 3.5 g
- Added Sugars: 0 g
- Protein: 47 g
- Sodium: 498 mg
Concluding Thoughts
See? Healthy eating can be—and should be—absolutely delicious. This is the kind of meal that makes you feel good from the inside out. It’s proof that you don’t need to choose between food that’s good for you and food that you genuinely crave.
When you give this a try, you’ll see just how joyful and delicious embracing this lifestyle can be, starting with this amazing Mediterranean cod recipe.
If you make it, I’d love to hear what you think in the comments below! Enjoy!
