If you’re searching for a dish that’s both nourishing and effortlessly elegant, this Skillet Poached Cod with Spinach and Butter Beans is your new go-to recipe. Tender, flaky cod gently poached in a flavorful broth with garlic, lemon, and herbs pairs beautifully with creamy butter beans and fresh spinach.
This one-pan meal offers restaurant-quality results at home — rich in protein, iron, and fiber while staying light and wholesome. Perfect for weeknight dinners or refined weekend meals, it’s a comforting dish that feels indulgent without being heavy.
Ingredients
Serves 4
- 4 cod fillets (about 5 oz each), skinless and boneless
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 shallot, finely chopped
- 1 can (15 oz) butter beans, drained and rinsed
- 2 cups fresh spinach leaves
- 1 ½ cups low-sodium vegetable or fish stock
- Juice of ½ lemon (plus extra wedges for serving)
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon thyme (fresh or dried)
- 2 tablespoons unsalted butter
- Salt and black pepper, to taste
Preparation Time
- Prep time: 10 minutes
- Cook time: 20 minutes
- Total time: 30 minutes
Step-by-Step Instructions
Step 1: Prepare the Base
- Heat olive oil in a large skillet over medium heat.
- Add shallots and garlic; sauté until fragrant and translucent, about 2 minutes.
Step 2: Add Flavor and Beans
- Stir in butter beans and thyme.
- Pour in vegetable stock and bring to a gentle simmer.
Step 3: Poach the Cod
- Season cod fillets with salt and pepper, then place them gently into the simmering broth.
- Cover and poach for 6–8 minutes, or until the fish flakes easily with a fork.
Step 4: Add Spinach and Finish
- Add fresh spinach and cook for another 1–2 minutes, just until wilted.
- Stir in butter, lemon juice, and parsley for a glossy finish.
Step 5: Serve
- Spoon the butter beans and spinach into shallow bowls, top with a piece of cod, and drizzle with the pan juices.
- Serve warm with lemon wedges and crusty bread on the side.
Serving Suggestions
- Serve with steamed rice, quinoa, or mashed potatoes for a complete meal.
- Add a sprinkle of Parmesan or chili flakes for extra depth and flavor.
- Pair with a crisp white wine such as Sauvignon Blanc or Pinot Grigio.
Nutritional Highlights
| Nutrient | Per Serving |
|---|---|
| Calories | 320 |
| Protein | 35 grams |
| Total Fat | 12 grams |
| Saturated Fat | 4 grams |
| Carbohydrates | 18 grams |
| Fiber | 5 grams |
| Sugars | 2 grams |
| Sodium | 380 milligrams |
Nutritional Notes:
- Cod provides lean, high-quality protein and is rich in omega-3 fatty acids.
- Butter beans add fiber, plant-based protein, and a creamy texture that complements the fish.
- Spinach boosts the dish with iron, vitamin C, and antioxidants.
- The recipe is naturally gluten-free and can easily be made dairy-free by omitting butter or using olive oil only.
Tips for Success
- Avoid overcooking the cod — it should be opaque and flake easily.
- Use frozen cod fillets if fresh isn’t available; thaw fully before cooking.
- For extra flavor, add a splash of white wine to the poaching broth.
- Substitute butter beans with cannellini beans or chickpeas for variety.
Variations to Try
- Mediterranean Style: Add cherry tomatoes, olives, and capers for a bright twist.
- Creamy Version: Stir in a tablespoon of light cream or Greek yogurt before serving.
- Spicy Kick: Sprinkle red pepper flakes or add a pinch of cayenne to the broth.
This Skillet Poached Cod with Spinach and Butter Beans delivers everything you want in a meal — comfort, freshness, and nutrition in one easy pan. It’s light enough for warm evenings yet hearty enough for a satisfying dinner.
Whether you’re cooking for family or entertaining guests, this recipe strikes the perfect balance between simplicity and sophistication. Once you try it, it’s sure to become a weeknight favorite.