Poached Cod with Butter Beans

Poached cod with butter beans is a simple quick healthy dish for when you’re really short on time. In literally 30 minutes you’ll be able to rustle up this delicious, nutritious dish with only one pan to wash up.

Poached Cod with Butter Beans is a simple quick healthy dish for when you’re really short on time. In literally 30 minutes you’ll be able to rustle up this delicious, nutritious dish with only one pan to wash up.

It’s really easy to make a delicious, healthy creamy white sauce that doesn’t actually involve any cream, like in this poached cod with butter beans recipe.

Using a bay leaf gives the milk a unique complimentary flavour that I think goes just perfectly with poached fish.

Poached Cod with Butter Beans is a simple quick healthy dish for when you’re really short on time. In literally 30 minutes you’ll be able to rustle up this delicious, nutritious dish with only one pan to wash up.

I know it’s been a while since there’s been a tasty fish recipe up for you and so I thought let’s do one that involves minimal effort, which is exactly what this poached cod with butter beans does.

This recipe simply involves opening a tin of butter beans, making a simple white sauce and poaching a delicious piece of cod fillet.

Plus, it’s possible to use other white fish fillets too, if you can’t get cod. For example, haddock.

Poached Cod with Butter Beans is a simple quick healthy dish for when you’re really short on time. In literally 30 minutes you’ll be able to rustle up this delicious, nutritious dish with only one pan to wash up.

We enjoy fish on a Friday but really you can have it any day of the week, that’s just our preference!

You know, this poached cod with butter beans is especially good because it’s a one pan dish and naturally if it’s the end of the week, it could be accompanied by a cold fresh glass of a white wine of your choice!

Click the tag “Fish Friday” at the bottom of this recipe and you’ll see all the other fish recipes from the blog that you might like to make.

Poached Cod with Butter Beans is a simple quick healthy dish for when you’re really short on time. In literally 30 minutes you’ll be able to rustle up this delicious, nutritious dish with only one pan to wash up.
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Poached Cod with Butter Beans
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

Poached Cod with Butter Beans is a simple quick healthy dish for when you’re really short on time.

Course: Dinner
Servings: 2
Calories: 361 kcal
Author: neil@neilshealthymeals.com
Ingredients
  • 150 ml skimmed milk cold
  • 1 tsp corn flour
  • 1 bay leaf
  • 2 cod / white fish fillets
  • Salt and freshly ground pepper
  • 400 g can drained butter beans
  • 1 tbsp chopped fresh parsley
Instructions
  1. Place the cold milk, corn flour and bay leaf into a poaching pan.
  2. Heat the milk gently and stir until the liquid thickens slightly to a white sauce consistency, about 5 minutes and then season to taste.
  3. Place the fish fillets into the poaching pan and cover with a lid. Allow the fish to poach gently, about 5 minutes, checking for when the fish has nearly firmed up fully.
  4. Remove the bay leaf, add the drained butter beans and heat them through whilst the fish fully firms up, about a further 3 to 4 minutes.
  5. Remove the fish fillets and butter beans to serving plates and garnish with the chopped fresh parsley.
Recipe Notes

Suggested serving with new baby boiled potatoes and / or a salad.


Nutrition Facts
Poached Cod with Butter Beans
Amount Per Serving
Calories 361 Calories from Fat 41
% Daily Value*
Total Fat 4.5g 7%
Saturated Fat 1.9g 10%
Cholesterol 60.4mg 20%
Sodium 1337.6mg 56%
Total Carbohydrates 45.3g 15%
Dietary Fiber 10.1g 40%
Sugars 6.8g
Protein 36.4g 73%
Vitamin A 7%
Vitamin C 82%
Calcium 19%
Iron 38%
* Percent Daily Values are based on a 2000 calorie diet.

Poached cod with butter beans is a simple quick healthy dish for when you’re really short on time. In literally 30 minutes you’ll be able to rustle up this delicious, nutritious dish with only one pan to wash up.

How was your weekend folks?

Here in the UK we have enjoyed a nice long Bank Holiday weekend.

On Saturday afternoon after some recipe photography I headed out to try and capture some images of the new bridge they are building across the Firth of Forth which I mentioned in the previous Ben Vorlich post.

It was a case of having to try and dodge heavy rain showers on the South side, at the same time. 😉

Three Bridges View North

The above shot is from the South side with the new road bridge in front and the old road bridge and iconic rail bridge in the foreground respectively.

Three Bridges View South

But, on the North side, the shot above was taken by Lady Lynne on her iphone, when the sun had come back out, hence the amazing difference in contrast! Still, it’s an amazing piece of construction going on there and I hope you get the general magnitude from those images above!

So, looking forward to NEXT weekend and Lady Lynne and I are off to Carlisle to walk the remaining 13 miles of Hadrians Wall to Bowness on Solway.

This is the walk we’ll be doing:-

We’ll be doing that on Saturday. I’ve already done the whole 84 Miles from Newcastle to Bowness on Solway three years ago and I absolutely loved it!

Carlisle to Bowness

I’m hoping that by doing this last section Lady Lynne will enjoy it too and maybe in the future we’ll do the whole thing together and of course we’ll tell you all about that here.

But for now, and the 13 miles we plan to do on Saturday, I hope to bring you a recap in the coming weeks!

In order not to miss future updates and new recipes, make sure you’re subscribed to neilshealthymeals by adding your email* to the subscription list at the very top of this post or subscribe here. And you can follow me too via your favourite social media channels below.

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Poached cod with butter beans is a simple quick healthy dish for when you’re really short on time. In literally 30 minutes you’ll be able to rustle up this delicious, nutritious dish with only one pan to wash up.

Comments

  1. I’ve seen so many poached fish recipes lately!!! I’ve always wanted to try it…now I must!!
    Rebecca @ Strength and Sunshine recently posted…Rustic Gluten-Free Cinnamon BunsMy Profile

  2. I used to dislike cod. Not sure why. Now I love it! I think poaching(not the illegal kind) will be my next experiment. All thanks to you!

    • neil@neilshealthymeals.com says:

      Hey that’s great Suz, glad to be of assistance in ideas for your experiments! 🙂

      I wasn’t that fond of poached fish when I was younger. It was probably because my gran and my mum made the best ever fresh pan friend breaded cod / haddock. So poached fish against that was pretty rubbish. 😆

  3. Neil wow – I’ve never had butter beans and cod together in a dreamy sauce like this before – this sounds and looks marvelous! Love the flavoring from that bay leaf – just such a delicious dish!
    And, I am so looking forward to hearing about yours and Lady Lynne’s walk in Carlisle – your hiking posts have been such a pleasure to follow along and see parts of Scotland I would never have known existed!
    Shashi @ RunninSrilankan recently posted…Chicken Keema SamosasMy Profile

    • neil@neilshealthymeals.com says:

      Thank you Shashi. We love this simple dish because it’s so little effort but so filling and healthy.

      You and Amanda(runninwithspoons) must be the biggest fans of our hiking and walking posts! Thanks so much for all of your support. 🙂

  4. I friggin’ love cod. It’s a simple white fish that can be paired with pretty much any flavor and just give it rich body! 🙂 These bean compliment it insanely well. And I mean, butter. YUM! lol
    GiGi Eats recently posted…Marvel Over These Superhero SuperfoodsMy Profile

    • neil@neilshealthymeals.com says:

      I know how much you like your fish GiGi, particularly your salmon!

      I wasn’t sure if this little cod would come up to scratch for you, and so I’m delighted you like it. Thanks. 🙂

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