Lunch
Cod with Tomatoes and Beans
White fish baked over beans and tomato. 48 g of protein for very little fat.
- Calories
- 547kcal
- Protein
- 60g
- Fat
- 8g
- Carbs
- 62g
Per serving, makes 1. Published 29 August 2026.
Allergens
- Fish
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Cod fillet220 g
Weighed raw. Cod is the leanest fish here, at under a gram of fat per 100 g.
- Butter beans or chickpeas180 g
- Cherry tomatoes150 g
- Onion50 g
- Spinach60 g
- Olive oil spray4 sprays
- LemonA squeeze
Method
Soften the onion in a sprayed oven dish, add the tomatoes and beans and roast for fifteen minutes until the tomatoes burst.
Stir the spinach through, set the seasoned cod on top and return it for ten to twelve minutes until it flakes.
Finish with lemon and a lot of black pepper.
Worth knowing
- One dish, and the fish steams in the tomato liquid rather than needing fat.
More like this
Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.