Pan-Seared Cod with White Bean & Artichoke Smash
Flaky pan-seared cod served atop a rustic and flavorful smash of cannellini beans, artichoke hearts, and sun-dried tomatoes, infused with garlic, lemon, and fresh parsley. A high-protein, fiber-rich meal ready in under 30 minutes.
930 calories
$5 par portion
$25 min
2 portions
pescatarian, any cuisine
Ingrédients
- 300g cod fillets, skinless
- 1 can (400g) cannellini beans, rinsed and drained
- 1 jar (240g drained weight) artichoke hearts in water, chopped
- 50g sun-dried tomatoes, drained and chopped
- 2 cloves garlic, minced
- 1 shallot, finely chopped
- 30ml olive oil
- 1 lemon
- 1 small bunch fresh parsley, chopped
- Salt and black pepper to taste
- Pinch of red pepper flakes (optional)
Disponible pour les membres NutriPro.
Instructions
- 1.Heat 15ml of olive oil in a skillet over medium heat. Add the chopped shallot and cook until softened, about 3-4 minutes. Add the minced garlic and red pepper flakes (if using) and cook for another minute until fragrant.
- 2.Add the rinsed cannellini beans, chopped artichoke hearts, and chopped sun-dried tomatoes to the skillet. Use the back of a spoon to gently smash about half of the beans to create a creamy base.
- 3.Cook the bean mixture for 5-7 minutes, stirring occasionally, until heated through. Remove from heat and stir in the chopped fresh parsley and the juice of half a lemon. Season with salt and pepper to taste.
- 4.While the smash is warming, pat the cod fillets dry and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a separate non-stick pan over medium-high heat.
- 5.Carefully place the cod fillets in the hot pan. Cook for 3-4 minutes per side, until golden brown and the fish flakes easily with a fork. Squeeze the remaining lemon juice over the fish in the pan.
- 6.To serve, divide the warm white bean and artichoke smash between two plates and place a pan-seared cod fillet on top.
Informations nutritionnelles
33g
fat
74g
carbs
31g
fiber
72g
protein
Pourquoi cette recette
This dish offers lean protein from cod, essential for muscle health. The white bean and artichoke base is incredibly rich in dietary fiber, promoting satiety and gut health, while sun-dried tomatoes provide a boost of vitamins and powerful antioxidants.