Sheet Pan Cod with White Beans and Tomatoes

Name: Sheet Pan Cod with White Beans and Tomatoes
Prep time: 18 min
Cook time: 25 min
Total time: 43 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 4 cod fillets (about 6 oz each); 5 tbsp olive oil; 5 garlic cloves, thinly sliced; 2 cups cherry tomatoes, halved; 2 cans cannellini beans (or other white beans, 15 oz), drained, rinsed; 1/2 cup pitted Kalamata olives, halved; 2 tbsp capers, drained; 2 lemon, zested, then sliced; 1 tsp dried oregano; 1/2 tsp red pepper flakes; 1 tsp kosher salt; 1/4 cup fresh flat-leaf parsley, chopped

Flaky cod fillets roasted over a bed of cannellini beans, cherry tomatoes, and olives with garlic and lemon for a light yet satisfying Mediterranean sheet pan dinner.

43 minEasyServes 4410 cal/serving

MediterraneanDinnerOvenPescatarianHigh FiberHigh ProteinHalal-friendlyDairy-FreeGluten-FreeEgg-FreePork-FreeAlcohol-FreeCorn-Free

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Ingredients

4 cod fillets (about 6 oz each)
5 tbsp olive oil
5 garlic cloves, thinly sliced
2 cups cherry tomatoes, halved
2 cans cannellini beans (or other white beans, 15 oz), drained, rinsed
1/2 cup pitted Kalamata olives, halved
2 tbsp capers, drained
2 lemon, zested, then sliced
1 tsp dried oregano
1/2 tsp red pepper flakes
1 tsp kosher salt
1/4 cup fresh flat-leaf parsley, chopped

Instructions

1

Preheat the oven to 425°F.
2

In a large bowl, combine 2 cans drained, rinsed cannellini beans (or other white beans, 15 oz), 2 cups halved cherry tomatoes, 1/2 cup halved pitted Kalamata olives, 2 tbsp drained capers, 5 thinly sliced garlic cloves, most of the 5 tbsp olive oil (reserving 1 tablespoon for the fish), 1 tsp dried oregano, 1/2 tsp red pepper flakes, lemon zest from the 2 lemon, and half the 1 tsp kosher salt. Spread this mixture on a large rimmed baking sheet.
3

Roast the bean mixture in the oven for 10 minutes until the tomatoes begin to soften.
4

Pat the 4 cod fillets (about 6 oz each) dry and season with the remaining kosher salt. Nestle the fish on top of the bean mixture. Drizzle the reserved olive oil over the fish and lay a few lemon slices on top.
5

Return the pan to the oven and roast for 12-15 minutes until the cod is opaque and flakes easily with a fork, reaching an internal temperature of 145°F.
6

Scatter 1/4 cup chopped fresh flat-leaf parsley over the pan. Squeeze any remaining lemon slices over the fish and serve directly from the pan.

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Questions

What oven temperature does Sheet Pan Cod with White Beans and Tomatoes need?

For Sheet Pan Cod with White Beans and Tomatoes, the oven is set to 425 F (about 220 C) in step 1. The longest stretch at that heat is 15 minutes, in step 5. The target internal temperature is 145 F (about 65 C), given in step 5. A probe thermometer removes the guesswork.

Why pat it dry first in Sheet Pan Cod with White Beans and Tomatoes?

Step 4 reads: "Pat the 4 cod fillets (about 6 oz each) dry and season with the remaining kosher salt." Surface water has to boil off before anything can brown. Drying at step 4 means the food sears in the first minute instead of steaming.

What can I use instead of capers in Sheet Pan Cod with White Beans and Tomatoes?

The entry for Sheet Pan Cod with White Beans and Tomatoes calls for 2 tbsp capers, drained. In its place: Chopped green olives give the same briny pop.

Can I use a different white fish instead of the cod in Sheet Pan Cod with White Beans and Tomatoes?

Yes. Any firm white fish of similar thickness works: cod, haddock, pollock and halibut are interchangeable here. Timing follows thickness, not species. As written, the entry for Sheet Pan Cod with White Beans and Tomatoes uses 4 cod fillets (about 6 oz each).

Is Sheet Pan Cod with White Beans and Tomatoes spicy?

Moderately. The heat in Sheet Pan Cod with White Beans and Tomatoes comes from 1/2 tsp red pepper flakes. For a milder plate, halve the pepper flakes; nothing else in the method changes. For more, add it at the table rather than in the pot, so everyone sets their own level.

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