Pan-Seared Cod with Butter Beans

CHEF : Mark William Allison MBA

FROM : North Carolina USA

Chef, Culinary Wellness Educator, Keynote Speaker, Founder-Midlife Wellness & Beyond, Corporate Wellness, Brand Partnerships, Recipe Development, Chefs Against Cancer, Ambassador to The Burnt Chef Project

Serves 4.

Ingredients

For the Cod

• 4 cod fillets, about 5–6 oz each
• 1 tablespoon extra virgin olive oil
• ½ teaspoon smoked paprika
• ½ teaspoon garlic powder
• Sea salt
• Freshly ground black pepper
• Juice of ½ lemon

For the Butter Bean, Spinach & Tomato Broth

• 2 tablespoons extra virgin olive oil
• 1 small yellow onion, finely diced
• 3 cloves garlic, thinly sliced
• ½ cup sun-dried tomatoes, chopped
• 1 tablespoon tomato paste
• 1 can butter beans, drained and rinsed
• 4 cups fresh spinach
• ¾ cup low-sodium vegetable stock or chicken stock
• ½ teaspoon dried oregano
• ¼ teaspoon chili flakes, optional
• 1 tablespoon fresh parsley, chopped
• Juice of ½ lemon
• Sea salt
• Freshly ground black pepper

Method

Pat the cod fillets dry with a paper towel. Season both sides with smoked paprika, garlic powder, salt, pepper, and a little lemon juice.

Place a large sauté pan over medium heat and add 1 tablespoon olive oil. Add the cod and cook for 3–4 minutes on the first side, until golden. Turn carefully and cook for another 2–4 minutes, depending on thickness, until the fish flakes easily. Remove from the pan and keep warm.

In the same pan, add 2 tablespoons olive oil. Add the onion and cook for 3–4 minutes until softened.

Add the garlic and cook for 30 seconds, just until fragrant. Do not burn the garlic.

Stir in the sun-dried tomatoes, tomato paste, oregano, chili flakes, salt, and pepper.

Add the butter beans and stock. Simmer for 6–8 minutes until the broth thickens slightly and the beans are warmed through.

Stir in the spinach and cook for 1–2 minutes until wilted.

Finish the broth with lemon juice and parsley.

Spoon the butter bean, spinach, and tomato mixture into shallow bowls. Place the cod on top and drizzle with a little of the warm broth.

Serve immediately.

This pan seared cod recipe is a healthy and easy meal that brings together tender white fish and creamy butter beans. Cod has a mild flavour and firm texture, making it an excellent choice for quick home cooking. It is naturally high in protein while remaining relatively low in fat.

Cod also provides valuable nutrients, including vitamin B12, selenium and iodine. Protein helps support muscle maintenance and keeps meals satisfying. Butter beans complement the fish with plant-based protein, fibre and important minerals. Their soft, creamy texture also adds substance without making the dish feel heavy.

Another benefit of this pan seared cod recipe is its simplicity. Cod cooks quickly in a hot pan and requires very little preparation. A light sear creates a golden outside while keeping the fish moist and flaky inside. Butter beans are equally convenient, particularly when using good-quality canned beans.

Fresh seafood dishes are also closely connected with travel and regional cuisine. Coastal destinations throughout Europe and the Mediterranean are known for simple fish dishes using beans, olive oil, herbs and fresh local produce. Exploring local food can often become one of the most memorable parts of a holiday.

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Healthy, satisfying and straightforward to prepare, this pan seared cod recipe shows that nutritious cooking does not need to be difficult or time-consuming.