Quick-poached cod with broccoli, white beans, and olives
Diabetes-Friendly, Lean & Clean, Gluten-Free, Dairy-Free, Soy-Free, Mediterranean
Easy and quick, poached cod fillets with broccoli, white beans, and a splash of lemon juice (cooked all in one pan!) burst with bright Mediterranean flavor.
The Heart-Check Certification indicates the recipe meets the American Heart Association®’s nutrition requirements. To remain at or under the maximum 600mg sodium per serving, avoid using salt to season this recipe. We also recommend using the lower amounts of oil suggested for preparation.
In your bag
- ¾ pound organic broccoli
- 1 or 2 cloves organic peeled fresh garlic
- 1 cup cooked white beans
- 3 tablespoons pitted Castelvetrano olives
- Fish options:
- 2 wild cod fillets (about 6 ounces each)
- 2 wild Alaskan halibut fillets (about 6 ounces each)
- 2 sustainably farmed rainbow trout fillets (about 6 ounces each)
- 1 organic lemon
- 1 cup organic mirepoix (onions - carrots - celery)
- ½ teaspoon Marash chile flakes (optional)
Make It Leaner
Use just 1 tablespoon [2 TBL] oil in Step 2 to cook the vegetables and fish to shave off 60 calories and 7 grams of fat per serving.
Marash chile flakes hail from southeastern Turkey and are close cousins of Aleppo chile flakes from nearby Syria. Both types are floral, fragrant, and mild—rather like ordinary red chile flakes on steroids. We love to sprinkle them onto Mediterranean dishes like this one to give them a mild kick.
Calories: 440, Protein: 40g (80% DV), Fiber: 10g (40% DV), Total Fat: 18g (28% DV), Monounsaturated Fat: 11g, Polyunsaturated Fat: 1.5g, Saturated Fat: 2g (10% DV), Cholesterol: 80mg (27% DV), Sodium: 530mg (22% DV), Carbohydrates: 33g (11% DV), Total Sugars: 7g, 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.
The Heart-Check Certification applies to original recipes only and does not apply when a protein customization is utilized.
This recipe meets the American Diabetes Association Nutrition Guidlines