A MEAL YOU CAN MAKE

Tomato cod & white beans

Cod fillets over a herby tomato and bean base

About 54 minutes · 2 servings · Fan oven · deep roasting tray

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Ingredients · 2 servings

Allergens: Contains fish. Check all packaging. Check ingredient packets and any substitutions.

Estimated nutrition per serving

~371 kcal · 44g protein · 28g carbohydrate · 10g fat.

Calculated from ingredient references. Brands, swaps, portions and cooking losses change the result.

The method

  1. Gather & prepare

    Drain 240g tinned cannellini beans. Wash 100g spinach (washed), mince 10g garlic and prepare 1 whole lemon (zest and juice). Measure 400g tinned tomatoes (chopped) and 1 tsp dried oregano. Keep 350g cod fillets chilled until loading.

  2. Set the oven

    Set the oven to 180°C fan. Allow space around each tray.

  3. Preheat the oven

    Wait for the oven to reach 180°C fan. The 10-minute estimate is a guide: confirm the oven indicator before continuing.

  4. Prepare the tray & load

    Mix 400g tinned tomatoes (chopped), 240g tinned cannellini beans (drained), 100g spinach (washed), 10g garlic (minced), 15ml olive oil and 1 tsp dried oregano in a deep tray. Arrange 350g cod fillets in one layer on top. Add 1 whole lemon (zest and juice), cover loosely with foil and load the oven. Wash hands and utensils after raw fish.

  5. Roast

    Roast at 180°C fan. Stay nearby and check at the end of the estimate.

    Check: Check the thickest part: the flesh must be opaque and separate easily with a fork. A clean probe can confirm 70°C for 2 minutes or 75°C for 30 seconds. Keep cooking if not ready.

  6. Check, finish & portion

    Check the thickest part of each cod fillet. Check the bean mixture is steaming hot throughout before serving. Check the thickest part: the flesh must be opaque and separate easily with a fork. A clean probe can confirm 70°C for 2 minutes or 75°C for 30 seconds. Keep cooking if not ready. Serve now or portion for prompt cooling; do not wait for the other meals to finish.

    Check: Check the thickest part: the flesh must be opaque and separate easily with a fork. A clean probe can confirm 70°C for 2 minutes or 75°C for 30 seconds. Keep cooking if not ready.

  7. Clear & clean equipment

    Remove the tray, switch off the oven if no longer needed and clean the cooled tray before reusing it. Leave it to cool longer if necessary.

Cooling, storing & reheating

Divide leftovers into small portions, cool and refrigerate within 1–2 hours. Keep your fridge at 0–5°C. Eat within 48 hours or freeze promptly. Defrost in the fridge and use within 24 hours of fully defrosting. Reheat only once, until steaming hot throughout. Follow any stricter pack instructions.

Owner-reported kitchen testing covers this recipe at 2 and 4 servings.

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