Pan-Fried Cod and Beans

Preparation Time:

5 mins

Cooking Time:

15 mins

Skill Level:






  • Low Cal Spray Oil
  • 1 Red Onion, roughly chopped
  • 2 Garlic Cloves, crushed
  • 1tbsp Balsamic Vinegar
  • 250g Vine Ripened Cherry Tomatoes, halved
  • 200g Canned Butter Beans, drained
  • 2 x 150g Thick Cod Fillets, skinned
  • Salt and Pepper
  • 2 tsp Lemon Juice
  • 2 tbsp Chopped Parsley


Spray a frying pan with oil and, over a low heat, cook the red onion and garlic for 5 minutes, until softened.

Add the balsamic vinegar and cherry tomatoes and cook for 5 minutes, then tip in the butter beans and cook gently for 5 more minutes. Season to taste.

Meanwhile, heat a frying pan, sprayed with oil. Cook the cod for 8–10 minutes, turning halfway through.

Arrange the tomato and bean mixture on 2 plates and place the cod on top. Add some black pepper, lemon juice and parsley. Serve with boiled green vegetables.