Braised cod with butter beans & mint

Health score
50%
Braised cod with butter beans & mint
27 min.
4
467kcal

Suggestions


Looking for a simple yet delightful dish that brings the taste of the sea to your table? This Braised Cod with Butter Beans and Mint is the perfect solution! This wholesome recipe not only promises to tantalize your taste buds but also provides a nutritious meal that's ready in just 27 minutes. With succulent cod fillets braised to perfection in a savory broth of fresh fish stock, butter beans, and aromatic herbs, it's a dish that's both satisfying and refreshing.

The combination of saffron and garlic gives this dish a unique depth of flavor, while the addition of vibrant spring onions adds a delightful crunch and sweetness. Topped off with a sprinkle of fresh mint, this meal is all about balancing rich and uplifting flavors. And don’t forget the toasted baguette slices—ideal for soaking up those delicious cooking juices!

Whether you're looking for a quick but impressive dinner recipe or a hearty lunch that makes you feel good, this Braised Cod is a fantastic choice for any occasion. Serve it up, and watch as it becomes a new family favorite. Enjoy a taste of gourmet cooking right at home!

Ingredients

  • 580 filets boneless (4 fillets in total)
  • tbsp olive oil 
  • bunch spring onion 
  • large pinch saffron threads 
  •  garlic clove chopped
  • 400 butter beans rinsed drained canned
  • 600 ml fish stock fresh
  • small handful mint leaves chopped
  • slices crusty baguette thick toasted
  • tbsp crème fraîche 

Equipment

  • bowl
  • oven

Directions

  1. Heat oven to 180C/fan 160C/gas
  2. Check the cod for bones and remove if necessary.
  3. Heat the oil in a flameproof casserole, add the spring onions, saffron and garlic, then cook over a low heat for 1-2 mins until soft.
  4. Add the butter beans and stock, then bring to the boil and season. Nestle the cod, skin-side up, into the butter beans, then cover and cook in the oven for 10 mins, or until the cod is just done. Lift from the oven and check the seasoning.
  5. Add the mint just before serving.
  6. To serve, put 2 slices of toasted baguette in a bowl, top with butter beans and cod (pulling away the skin if you want) then spoon the cooking juices around the fish. Finish with a dollop of crme frache.

Nutrition Facts

Calories467kcal
Protein35.05%
Fat23.49%
Carbs41.46%

Properties

Glycemic Index
59.94
Glycemic Load
25
Inflammation Score
-7
Nutrition Score
25.550000045611%

Flavonoids

Eriodictyol
0.31mg
Hesperetin
0.1mg
Apigenin
0.06mg
Luteolin
0.14mg
Kaempferol
0.11mg
Myricetin
0.02mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:467.07kcal
23.35%
Fat:12.01g
18.48%
Saturated Fat:2.36g
14.75%
Carbohydrates:47.68g
15.89%
Net Carbohydrates:41.27g
15.01%
Sugar:3.5g
3.89%
Cholesterol:65.89mg
21.96%
Sodium:1305.31mg
56.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.31g
80.63%
Selenium:65.06µg
92.94%
Phosphorus:485.4mg
48.54%
Vitamin B3:8.34mg
41.71%
Manganese:0.73mg
36.62%
Vitamin B1:0.55mg
36.4%
Folate:140.21µg
35.05%
Potassium:1067.3mg
30.49%
Iron:5.1mg
28.35%
Vitamin B6:0.55mg
27.72%
Magnesium:106.6mg
26.65%
Fiber:6.41g
25.65%
Vitamin B12:1.49µg
24.78%
Vitamin B2:0.4mg
23.49%
Copper:0.39mg
19.54%
Vitamin K:19.12µg
18.21%
Calcium:173.42mg
17.34%
Vitamin E:2.41mg
16.07%
Zinc:2.03mg
13.56%
Vitamin D:1.3µg
8.7%
Vitamin B5:0.76mg
7.6%
Vitamin C:3.43mg
4.16%
Vitamin A:204.07IU
4.08%