Lunch

Cod with Tomatoes and Beans

Name: Cod with Tomatoes and Beans
Yield: 1 serving
Ingredients: 220 g Cod fillet; 180 g Butter beans or chickpeas; 150 g Cherry tomatoes; 50 g Onion; 60 g Spinach; 4 sprays Olive oil spray; A squeeze Lemon

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.

Recipe in pictures

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Cod with Tomatoes and Beans, plated and ready to serve. — The finished recipe. Cod with Tomatoes and Beans

Ingredients 1 to 6 for cod with tomatoes and beans arranged separately on a dark worktop. — Ingredients 1 to 6. 220 g Cod fillet (Weighed raw. Cod is the leanest fish here, at under a gram of fat per 100 g.). 180 g Butter beans or chickpeas. 150 g Cherry tomatoes. 50 g Onion. 60 g Spinach. 4 sprays Olive oil spray

Ingredients 7 to 7 for cod with tomatoes and beans arranged separately on a dark worktop. — Ingredients 7 to 7. A squeeze Lemon

Cod with Tomatoes and Beans, preparation step 1: Soften the onion in a sprayed oven dish, add the tomatoes and beans and roast for fifteen minutes until the tomatoes burst. — Step 1. Soften the onion in a sprayed oven dish, add the tomatoes and beans and roast for fifteen minutes until the tomatoes burst.

Cod with Tomatoes and Beans, preparation step 2: Stir the spinach through, set the seasoned cod on top and return it for ten to twelve minutes until it flakes. — Step 2. Stir the spinach through, set the seasoned cod on top and return it for ten to twelve minutes until it flakes.

The finished cod with tomatoes and beans. — Step 3. Finish with lemon and a lot of black pepper.

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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.

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.