Braised cod and vegetables over smashed white beans
Soy-Free, Dairy-Free, Gluten-Free, Mediterranean, Lean & Clean, Diabetes-Friendly
30 – 45 Minutes
In this Mediterranean meal, fresh lemon, tomatoes, and Castelvetrano olives bring bright and briny notes to quick-braised cod.
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.
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.”
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).
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.