A vibrant one-pan meal featuring flaky cod, creamy white beans, and a medley of colorful vegetables. This dish is quick, easy, and packed with heart-healthy nutrients, perfect for a weeknight dinner aligned with the DASH diet.
Ingredients
- 600g cod fillets, skinless
- 1 can (400g) cannellini beans, rinsed and drained
- 250g cherry tomatoes, halved
- 200g jarred roasted red peppers (in water), sliced
- 150g fresh spinach
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, for juice and zest
- 1 tsp dried oregano
- Fresh parsley, chopped, for garnish
- Freshly ground black pepper
Instructions
- 1.Pat the cod fillets dry with a paper towel and season them lightly with black pepper and half of the dried oregano.
- 2.Heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 4-5 minutes until soft and translucent.
- 3.Add the minced garlic and cook for 1 minute until fragrant. Stir in the halved cherry tomatoes, sliced roasted peppers, and the remaining oregano, cooking for 5 minutes until the tomatoes soften.
- 4.Gently stir in the rinsed cannellini beans. Nestle the seasoned cod fillets into the mixture in the skillet.
- 5.Reduce the heat to medium-low, cover the pan, and let it simmer for 8-10 minutes, or until the cod is cooked through and flakes easily with a fork.
- 6.Turn off the heat. Gently fold in the fresh spinach, allowing the residual heat to wilt it. Finish with a squeeze of fresh lemon juice, a sprinkle of lemon zest, and chopped parsley before serving.
Nutrition Information
Why this recipe
This recipe is excellent for a DASH diet as it's low in sodium and rich in lean protein from cod, fiber from beans and vegetables, and healthy fats from olive oil. It supports heart health by providing key minerals like potassium and magnesium.
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