Seared Cod with White Bean and Tomato Salad


Happy Sunday! How do you like to prepare for the week ahead? If you’re anything like me, you may have indulged a bit over the weekend and now you’re looking for a fresh, light meal to reset yourself for the week. This seared cod over a white bean, spinach and tomato salad is the perfect light dish to end an indulgent weekend and kickstart your healthy habits for the week to come.

This dish can be made with any white fish – tilapia, halibut, sea bass or cod. The best part? It only takes 20 minutes but it feels like a gourmet meal.


  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes

Ingredients: 4 servings

  • 4 cod filets
  • 2-3 garlic cloves, minced
  • 1/2 cup of cherry tomatoes, quartered
  • 2 tsp fresh thyme leaves
  • 2/3 cup of chicken stock
  • 1 can (15 oz) of unsalted cannellini beans, rinsed
  • 5 oz fresh spinach
  • 2 tbsp lemon juice


Season the fish filets with salt and pepper. Heat a large skillet over medium heat and add one tablespoon of oil. Place the fish filets in the skillet and cook for 3-5 minutes on each side, until done. (Thicker filets will need more time). Once finished, remove the fish from the skillet, place on a plate and cover with a paper towel to keep warm.

In the same skillet, heat another tablespoon of oil. Add in the minced garlic and stir until golden brown. Add in the thyme and quartered tomatoes, stirring consistently. Add in the chicken stock and the cannellini beans and bring to a simmer. Add the spinach, tossing gently until wilted. Finally, stir in the lemon juice.

To serve, use a bowl, placing the bean salad in first and the cod on top. Squeeze more lemon juice on top if desired and enjoy!





Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s