Oven-Baked Cod with Cherry Tomatoes & White Beans
My simple, flavorful Oven-Baked Cod with Butter Beans is an ideal summer dinner. It won't weigh you down, but it's bursting with flavor and surprisingly filling! The tender, flaky fish has a crunchy breadcrumb topping and is cooked on a bed of sweet cherry tomatoes and creamy white beans. I love the way the tomatoes burst to create a sauce for the fish! Enjoy with a side salad or crusty bread.
Servings: 4 servings
Calories: 465kcal
Ingredients
- 4 (6oz) cod fillets, skinless
- ¼ cup extra virgin olive oil, divided
- 1½ tsp Kosher salt, divided
- Freshly ground black pepper
- ½ medium onion, cut into ¼-inch dice, about 1 cup
- 2 cloves, grated
- ½ tsp fennel seeds
- ¼ tsp crushed red pepper flakes
- 2 pints cherry tomatoes
- 1 (15.5oz) can butter beans, do not drain
- ⅓ cup seasoned breadcrumbs
- ¼ cup grated Parmesan cheese
- 2 tsp fresh oregano, about 2-3 sprigs, plus more for serving
- 1 lemon, zested, about 2 tsp, then cut into wedges for serving
- Flaky sea salt
Instructions
- Season the fish. Preheat an oven to 400°F (205°C). Pat the cod filets dry on all sides with paper towels, then season on all sides with Kosher salt and freshly ground black pepper. Set aside to come to room temperature.
- Sauté the aromatics. Heat 2 Tbsp olive oil in a large skillet over medium-high heat. When hot, add diced onion. Season with ½ tsp Kosher salt then cook, stirring occasionally until softened, about 4-6 minutes. Add 2 cloves grated garlic, ½ tsp fennel seeds, and ¼ tsp crushed red pepper flakes, then cook 1 minute more.
- Make the cherry tomato sauce. Add 2 pints of cherry tomatoes, season with ½ tsp Kosher salt, then cook, stirring occasionally, until the tomatoes begin to burst, about 8-10 minutes. Add in 1 can of butter beans (along with the liquid) and stir well.
- Mix the topping. In a mixing bowl, whisk together ⅓ cup seasoned breadcrumbs, ¼ cup grated Parmesan, 2 tsp chopped oregano, 2 tsp fresh lemon zest, and a generous pinch of Kosher salt. Stir in 2-3 Tbsp extra virgin olive oil, until the breadcrumb mixture is moistened.
- Coat in breadcrumbs. Press one side of each cod filet firmly into the breadcrumbs, then nestle into the cherry tomato sauce, topping side up. Repeat with remaining cod pieces.
- Bake the cod fish. Transfer to a preheated oven and cook for 12-15 minutes, or until the cook is fully cooked through and the internal temperature is 140-145°F (60-63°C). Garnish with additional fresh oregano and a pinch of flaky sea salt, then serve with lemon wedges. Enjoy!
Notes
- This dish is best enjoyed fresh out of the oven. However, leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan over low heat with a splash of water or broth to prevent drying out.
- I don't recommend freezing oven-baked cod. The texture can become tough and rubbery after thawing.
Nutrition
Calories: 465kcal | Carbohydrates: 35g | Protein: 43g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 79mg | Sodium: 1214mg | Potassium: 1373mg | Fiber: 10g | Sugar: 5g | Vitamin A: 244IU | Vitamin C: 19mg | Calcium: 150mg | Iron: 4mg
Did you make this recipe?Tag @wellseasonedstudio and hashtag it #wellseasonedstudio!
