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Quick-poached cod with broccoli, white beans, and olives

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

Heart-Check Certified

Quick-poached cod with broccoli, white beans, and olives

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

2 Servings, 440 Calories/Serving

15 Minutes

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.

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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.
  • 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.

Ingredient IQ

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.

Nutrition per serving

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.

Instructions

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

Wash produce before use

1

Prep the ingredients

  • Cut the broccoli into 1-inch florets; trim any coarse stems.
  • Finely chop, press, or grate enough garlic to measure 1 teaspoon [2 tsp].
  • Rinse the white beans.
  • Coarsely chop the olives.
  • Pat the fish dry with a paper towel; season lightly with salt, if desired, and pepper.
  • Zest and juice the lemon, keeping the zest and juice separate. [Zest and juice 1 lemon; save the 2nd lemon for another use.]

2

Cook the vegetables and fish

In a large frying pan over medium-high heat, warm 2 to 3 tablespoons oil until hot but not smoking. Stir in the mirepoix, season with salt, if desired, and pepper, and cook until starting to soften, 1 to 2 minutes. Stir in the broccoli and garlic and cook until the broccoli is starting to soften, 1 to 2 minutes.
Add the beans, 2 tablespoons [¼ cup] white wine (from your pantry), if using, and 1 cup [1½ cups] water and bring to a boil. Reduce to a simmer, add the olives and fish, and cook, turning the fish once, until cooked through, 2 to 3 minutes per side for cod, 3 to 5 minutes per side for halibut, and 1 to 2 minutes per side for trout. Remove from the heat, stir in 1 tablespoon [2 TBL] lemon juice, and season to taste with salt, if desired, and pepper.

Serve

Transfer the fish and vegetables to individual plates. Garnish with the lemon zest and as much Marash chile as you like and serve.

Kids Can!

  • Press the garlic (if you have a press).
  • Rinse the beans.
  • Juice the lemon.
  • Measure the water for poaching.
  • Garnish with the lemon zest.

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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