Description
This vibrant, pan-to-oven cod delivers a perfectly flaky fillet atop a rustic bed of savory cannellini beans and burst cherry tomatoes, all bathed in a luminous lemon-garlic infusion. It’s a complete, heart-healthy Mediterranean meal prepared in a single skillet, ideal for a stunning weeknight dinner.
Ingredients
Scale
- 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 Carbs: 31 g (Fiber: 6.4 g, Sugars: 3.5 g, Added Sugars: 0 g) | Protein: 47 g | Sodium: 498 mg
These values are approximate and may vary based on ingredients and preparation.
Nutrition
- Calories: 531