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Braised cod and vegetables over smashed white beans

In order to bring you the best organic produce, some ingredients may differ from those depicted.

Heart-Check Certified

Braised cod and vegetables over smashed white beans

Soy-Free, Dairy-Free, Gluten-Free, Mediterranean, Lean & Clean, Diabetes-Friendly

2 Servings, 380 Calories/Serving

30 – 45 Minutes

In this Mediterranean meal, fresh lemon, tomatoes, and Castelvetrano olives bring bright and briny notes to quick-braised cod.

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In your bag

1 bag serves 2 (2 bags serve 4)
Sun Basket is proud to source the organic ingredients indicated below. On the rare occasion we are unable to meet our organic promise, we'll put a note in your bag.
  • Fish options:
  • 2 wild cod fillets (about 6 ounces each)
  • 2 wild Alaskan halibut fillets (about 6 ounces each)
  • 1 organic small leek
  • 1 or 2 cloves organic peeled fresh garlic
  • 1 ounce pitted Castelvetrano olives
  • ¼ pound organic grape or cherry tomatoes
  • 1 organic lemon
  • 4 or 5 sprigs organic fresh flat-leaf parsley
  • ½ teaspoon red chile flakes (optional)
  • 1 cup cooked white beans

Make It Leaner

To save 60 calories and 7 grams of fat per serving, use a nonstick frying pan when cooking the fish and omit the oil. Using half the olives will drop the total meal by 10 calories and 115 mg of sodium.

Ingredient IQ

Wild-caught Pacific cod is as good to eat as it is for building a more sustainable food system. Seafood Watch, a nonprofit committed to promoting socially responsible and sustainable seafood practices, rates it a “best choice.”

Nutrition per serving

Calories: 380, Protein: 36g (72% DV), Fiber: 6g (24% DV), Total Fat: 17g (26% DV), Monounsaturated Fat: 10g, Polyunsaturated Fat: 2g, Saturated Fat: 2g (10% DV), Cholesterol: 80mg (27% DV), Sodium: 460mg (19% DV), Carbohydrates: 26g (9% DV), Total Sugars: 4g, Added Sugars: 0g (0% DV).
Contains: Fish

Sodium does not include pantry salt; for reference, ⅛ teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten. *Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans.

Instructions

2-serving instructions (4-serving modifications in red)

Wash produce before use

1

Prep and cook the fish

Prep and cook instructions are almost identical for both fish options.
  • Pat the fish dry with a paper towel; season generously with salt and pepper.
In a large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Working in batches if needed, add the fish, reduce the heat to medium, and cook, turning once, until the fish is lightly browned but not yet cooked through, 1 to 2 minutes per side for cod and 2 to 3 minutes per side for halibut. Transfer to a plate. Add more oil between batches if needed. Do not clean the pan.
While the fish cooks, prepare the braise ingredients.

2

Prep the braise ingredients

  • Trim the root end from the leek; cut the leek in half lengthwise, then crosswise into ¼-inch-thick half-moons, enough to measure 1½ cups [3 cups]. Soak the half-moons in a medium bowl of cold water, stirring occasionally to loosen any dirt, and allow the dirt to settle at the bottom. Skim the leeks from the surface of the water and pat dry.
  • Finely chop, press, or grate enough garlic to measure ½ teaspoon [1 tsp].
  • Cut the olives in half.
  • Cut the tomatoes in half.
  • Zest the lemon. Juice half; cut half into wedges for garnish. [Zest both lemons. Juice 1 lemon; cut 1 lemon into wedges.]
  • Strip the parsley leaves from the stems; coarsely chop the leaves. Set aside half for garnish.

3

Cook the braise

In the same pan used for the fish, warm 1 to 2 tablespoons oil over medium heat until hot but not smoking. Add the leek and garlic, season with salt and pepper, and cook, stirring occasionally, until the leek is softened, 3 to 4 minutes. Add the fish, olives, tomatoes, lemon zest, half the parsley, 1 tablespoon [2 TBL] lemon juice, ¾ cup [1½ cups] water, and as many chile flakes as you like. Bring to a boil, reduce to a simmer, and cook until the fish is cooked through, 1 to 2 minutes for cod and 2 to 3 minutes for halibut. Remove from the heat and season to taste with salt and pepper.
While the vegetables and fish cook, prepare the smashed white beans.

4

Mash the beans

  • Rinse the white beans.
In a medium bowl, using the bottom of a bowl or cup, mash the beans to a coarse paste. Season to taste with salt and pepper.

5

Serve

Transfer the smashed white beans to individual bowls. Top with the fish and vegetables. Garnish with the remaining parsley and serve with the lemon wedges.

Kids Can!

  • Wash the leeks.
  • Press the garlic (if you have a press).
  • Juice the lemon.
  • Strip the parsley leaves.
  • Rinse and mash the beans.

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The Heart-Check Certification applies to original recipes only and does not apply when a protein customization is utilized.