When you need a wholesome dinner that feels restaurant-worthy yet weeknight easy, this Pan-Seared Cod with Braised Fennel & White Beans delivers every time. The cod turns perfectly golden on the outside while staying tender inside, and the braised fennel brings a subtle sweetness that pairs beautifully with creamy white beans and juicy tomatoes.

In less than half an hour, you can have a balanced, Mediterranean-style meal that’s rich in protein, fiber, and fresh flavor — all in one skillet. Let’s dive in!

Ingredients

• 300g cod fillets (2 fillets of 150g each)
• 1 medium fennel bulb (approx. 250g), thinly sliced
• 200g cherry tomatoes, halved
• 1 can (400g) cannellini beans, drained and rinsed
• 2 cloves garlic, minced
• 30ml (2 tbsp) olive oil
• 120ml vegetable broth or water
• 1 lemon, for juice and zest
• 1 small handful fresh parsley, chopped
• Salt to taste
• Freshly ground black pepper to taste

Instructions

1. Pat the cod fillets dry with a paper towel and season both sides generously with salt and black pepper.
2. Heat the olive oil in a large non-stick skillet or pan over medium-high heat. Add the sliced fennel and cook for 5–7 minutes, stirring occasionally, until it begins to soften and caramelize.
3. Add the minced garlic and cook for another minute until fragrant. Add the halved cherry tomatoes and the vegetable broth. Bring to a simmer and cook for 5 minutes to allow the tomatoes to break down slightly.
4. Stir in the drained cannellini beans and most of the chopped parsley. Season the vegetable mixture with a pinch of salt and pepper.
5. Push the vegetables to one side of the pan to make space. Place the cod fillets in the pan. Cook for 3–4 minutes per side, or until the fish is opaque and flakes easily with a fork.
6. Remove the pan from the heat. Squeeze the juice of half a lemon over the fish and vegetables. Serve immediately, garnished with the remaining fresh parsley and a little lemon zest.

Tips & Substitutions

• Fish swap: Try halibut, haddock, or sea bass if cod isn’t available — just adjust the cooking time slightly.
• Vegetarian twist: Omit the fish and add artichoke hearts or roasted peppers for a flavorful plant-based version.
• Extra flavor boost: A splash of white wine or a sprinkle of chili flakes can enhance the Mediterranean flavor profile.

Nutrition (per serving)

Calories: 850 kcal

• Fat: 30g
• Carbohydrates: 70g
• Fiber: 24g
• Protein: 73g