This quick, one-pan meal gently cooks cod with canned tomatoes and kale for a brothy, flavorful dish that’s perfect for busy weeknights. Cannellini beans pack in even more protein, and a pat of butter stirred in at the end adds just the right amount of richness.
Ingredients
- 4 (6 oz) skinless cod fillets
- 1 tbsp olive oil
- 1 (14.5 oz) can no-salt-added diced tomatoes
- 4 oz chopped kale (about 3 to 4 cups)
- 1 (15.5 oz) can no-salt-added cannellini beans, drained and rinsed
- 2 tbsp unsalted butter, softened (optional)
- ¼ cup roughly chopped parsley
- 1 tsp crushed red pepper
Steps
- Pat cod dry with paper towels and season with salt and pepper. In a large deep skillet, heat oil over medium. Add diced tomatoes and kale. Season with salt and pepper. Cook, stirring occasionally, until kale begins to wilt, about 5 minutes.
- To skillet, add ½ cup water (optional; see Tip below) and bring mixture to a boil. Nestle cod among vegetables. Reduce heat to low, cover and cook until fish is cooked through, 6 to 7 minutes.
- Gently stir beans into skillet. If desired, for extra richness, add butter and stir into mixture to melt. Cook until beans are warmed through and flavors are melded together, 1 to 2 minutes. Top skillet with parsley and crushed red pepper.
Tips
Cod releases liquid as it cooks, so the additional water may not be necessary. Skip this step if you want a thicker broth.
This recipe is
- Gluten-free
- Nut-free
- Egg-free
- Wheat-free
Tags
- high protein
- vegetables
- quick
- nutritious
- Guiding Stars
- comfort
- Seafood
- stew
- One-pan
- healthy
- Cod
- Mediterranean
- Weeknight