Braised Cod with Butter Beans and Wilted Chard

Tender cod fillets braised in a savory garlic and herb tomato broth alongside creamy butter beans and hearty Swiss chard.

• Prep: 20 min
• Cook: 25 min
• Total: 45 min
• Servings: 6
• Cuisine: French
• Difficulty: Easy

Dietary

• High-Protein
• High-Fiber
• Pescatarian
• Halal
• Low-Fat
• Low-Sugar
• Low-Saturated-Fat
• Low-Cholesterol
• Low-Calorie

Tags

• one-pot
• healthy
• comfort food

Ingredients

• 2 pound cod fillets (cut into 6 portions)
• 2 can butter beans (drained and rinsed)
• 6 cup Swiss chard (chopped)
• 1 can canned diced tomatoes (undrained)
• 1 yellow onion (medium, diced)
• 4 clove garlic (minced)
• 2 cup vegetable broth (low-sodium)
• 2 tablespoon olive oil
• 1 teaspoon dried tarragon
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper (ground)

Instructions

1. Heat olive oil in a large Dutch oven or wide deep skillet over medium heat. Add diced yellow onion and minced garlic, sautéing for 4 minutes until softened and fragrant.
2. Add canned diced tomatoes with their juices, drained butter beans, chopped Swiss chard, low-sodium vegetable broth, dried tarragon, half the salt, and black pepper. Bring to a simmer for 5 minutes until chard wilts into the broth.
3. Season the cod fillets with the remaining salt and nestle them gently into the simmering bean mixture.
4. Cover the pot, lower the heat to medium-low, and braise for 8 to 10 minutes until the cod is opaque and flakes easily with a fork at 145°F.
5. Ladle the braised beans, chard, and savory broth into wide bowls, topping each with a cod fillet.

Notes

Cod reheats gently in the savory broth over low stovetop heat without drying out.

Nutrition (per serving)

• Calories: 340
• Protein: 35 g
• Carbohydrates: 30 g
• Fat: 6 g
• Fiber: 9.2 g
• Sodium: 590 mg
• Saturated Fat: 0.9 g
• Sugar: 4 g
• Cholesterol: 65 mg