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Seared Cod & Lemon White Beans

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Seared Cod & Lemon White Beans

Course: Dinner
Keyword: dairy-free, gluten-free, grain-free, one pan, seafood
Calorie: 400-500, Under 450
Protein: 31+g, Over 20g, Over 25g
Fiber: 11+g
Servings: 4
Calories: 410kcal

Ingredients

  • 4 Cod Fillet
  • 1/4 tsp Sea Salt
  • 2 tbsps Avocado Oil
  • 2 Garlic (cloves, minced)
  • 2 tsps Thyme (fresh, minced)
  • 3/4 cup Cherry Tomatoes (halved)
  • 3/4 cup Chicken Broth
  • 2 cups White Navy Beans
  • 5 cups Arugula
  • 2 tbsps Lemon Juice
  • 1/3 cup Pitted Kalamata Olives

Instructions

  • Season the cod with sea salt and preheat a skillet over medium heat. Add the avocado oil to the pan then add the cod. Cook for 4 minutes per side, until cooked through. Remove from the pan and set aside.
  • In the same pan, reduce the heat to medium-low and add the garlic. Cook for one minute, then add the thyme and cherry tomatoes. Cook for 2 to 3 minutes. Add the chicken broth and beans and let it simmer for 3 to 5 minutes. Add the arugula, lemon juice and olives and stir until the arugula is wilted.
  • Divide the bean and vegetable mix between plates and top with the cod. Enjoy!

Notes

  • Leftovers

    Refrigerate in an airtight container for up to two days.
  • No Chicken Broth

    Use vegetable broth instead.
  • No Avocado Oil

    Use extra virgin olive oil instead.
  • No Arugula

    Use spinach or kale instead.
  • Fillet Size

    One fillet is equal to 231 grams or 8 ounces.

Nutrition

Serving: 4g | Calories: 410kcal | Carbohydrates: 28g | Protein: 50g | Fat: 11g | Cholesterol: 100mg | Sodium: 536mg | Fiber: 11g | Sugar: 2g | Vitamin A: 976IU | Vitamin C: 15mg | Calcium: 159mg | Iron: 4mg

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