Skip to main content

Mediterranean Recipes

Seared Cod

Seared Cod

Seared Cod

with Mediterranean Bean & Tomato Salad

Recipe Development TeamPublished on March 21, 2016

Get 10 Free Meals + Free Breakfast For Life

This light dish is great for a warm spring night. Delicate cod is seared until flaky and served over a refreshing salad of cannellini beans, green beans, and tomatoes. If you have the time, feel free to marinate the salad for up to 12 hours!

Tags:

Eat First

•Gluten-free

Allergens:

Fish

The quantities provided above are averages only.

Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.

Total Time30 minutes

Prep Time

DifficultyEasy

Ingredients

serving amount

1 box

Cannellini Beans

¼ ounce

Cilantro

6 ounce

Green Beans

12 ounce

Cod Fillets

(Contains: Fish)

1 unit

Red Onion

1 unit

Tomato

2 tablespoon

White Wine Vinegar

Not included in your delivery

unit

Salt

unit

Pepper

4 teaspoon

Olive Oil

Nutrition Values

/ per serving

Calories523 kcal

Energy (kJ)2188.2 kJ

Fat18 g

Saturated Fat2 g

Carbohydrate41 g

Sugar7 g

Dietary Fiber13 g

Protein42 g

Sodium278 mg

Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

•Pot

•Strainer

•Small Bowl

•Large Pan

Instructions

Prep the ingredients

1

Wash and dry all produce. Bring a medium pot of salted water to a boil. Halve, peel, and finely mince 3 Tablespoons onion. Trim, then cut the green beans into 2-inch pieces. Core, seed, and dice the tomato. Finely chop the cilantro. Drain and rinse the beans.

2

Add the green beans to the boiling water and cook for 3-4 minutes, until crisp-tender. Drain and rinse under very cold water.

Make the dressing

3

In a small bowl, combine the minced onion, cilantro, vinegar, and 2 Tablespoons olive oil. Season with salt and pepper.

Marinate the salad

4

When the green beans are done, toss them into the dressing along with the tomatoes and cannellini beans. Season with salt and pepper and set aside in the fridge to marinate.

Cook the cod

5

Heat a drizzle of olive oil in a large pan over medium-high heat. Season the cod on all sides with salt and pepper. Add the cod to the pan and cook for 3-4 minutes per side, until golden brown and just opaque in the center.

6

Serve: Plate the cod on a bed of Mediterranean bean and tomato salad and enjoy!

Meal right image

Explore Similar Recipes

Cannellini Beans and Legumes Recipes

Bean Bowl Recipes

Meal left image

More delicious recipes with similar ingredients

Cranberry Pork Chops

with Herbed Rice and Orange-Glazed Carrots

Pork and Charred Corn Chimichurri Tacos

with Lime Crema and Tomato

Meatloaf Au Poivre

with Garlic Mashed Potatoes and Roasted Green Beans

Garlic Herb Chicken Sausage Tortelloni

with Roasted Tomatoes & Zucchini

Barbecue Pulled Pork Sandwiches

with Quick-Pickled Cucumbers and a Cabbage Carrot Slaw

Fried Chicken BLT Sandwiches

with Dill Potato Salad & Lemony Greens

Argentinean-Style Beef Milanesa

with Roasted Potatoes, Fried Eggs, Chimichurri & Salad

Pearled Couscous Salad

with Citrus & Fennel

Beef, Tomato, Spinach & Feta Panini

with Lemon-Oregano Potato Wedges & Garlic Dijonnaise

Creamy Aglio E Olio Chicken Pasta

with Chili Flakes, Roma Tomato & Chopped Parsley

Parmesan Herb-Crusted Salmon

with Garlic Mashed Potatoes, Asparagus & Creamy Mustard Sauce

Tangy Plum Dijon–Glazed Chicken

with Thyme Roasted Root Vegetables & Cauliflower Rice

Chicken, Zucchini & Tomato Flatbreads

with Lemon Ricotta, Fresh Parsley, Honey & Chili Flakes

Lemon-Feta Chicken & Chickpea Rice Bowls

with Roasted Broccoli, Red Onion & Creamy Shawarma Sauce

Pineapple Pork Stir-Fry

with Snow Peas and Bell Pepper over Jasmine Rice

One-Pan Chicken, Corn & Bean Taco Salad

with Pico de Gallo & Creamy Lime Dressing

One-Pan Turkey, Corn & Bean Taco Salad

with Pico de Gallo & Creamy Lime Dressing

One-Pan Baja Chicken Quesadillas

with Salsa Fresca, Lime Crema & Hot Sauce

Herbed Pork Chops with Walnut Gremolata

over Stewed White Beans

Balsamic-Glazed Pork Meatloaves

with Thyme-Roasted Brussels Sprouts & Sweet Potato Jumble

Highest-rated dinner recipes

Beef with Cheddar-Gouda Fondue

with Asparagus, Fingerling Potatoes, Apple & Baguette

Shrimp Penne al Limone

with Zucchini, Toasted Garlic & Fresh Parsley

One-Pot Bean, Poblano & Turkey Soup

with Blue Corn Tortilla Chips, Monterey Jack & Lime Sour Cream

Fully Loaded Organic Beef Taquitos

with Pico de Gallo, Creamy Guacamole & Hot Sauce

Chicken Sausage Pomodoro Penne Bake

with Zucchini, Mozzarella & Herbed Ricotta

Loaded Baked Potato Soup

with Bacon, Cheddar, Sour Cream, Scallions & Hot Sauce

Shrimp & Poblano Corn Chowder

with Old Bay Toast

Bacon & Mushroom Risotto

with Thyme, Parmesan & Scallions

One-Pot Cowboy Pork & Bean Chili

with Jalapeño & Smoky Red Pepper Crema

Fully Loaded Pork Taquitos

with Pico de Gallo, Creamy Guacamole & Hot Sauce

Southern-Style Bacony Shrimp over Grits

with Charred Corn & Scallions

Bacon, Apple & Cheddar Spinach Salad

with Dried Cranberries, Walnuts & Honey Dijon Dressing

Turkey & White Bean Chili Verde

with Sour Cream

Soy-Glazed Salmon with Rice

plus Chili-Roasted Green Beans, Pickled Cukes & Sweet Heat Aioli

Shrimp & Scallop Scampi

with Parsley & Parmesan

Silky Sicilian Chicken Penne

tossed with Mushrooms, Zucchini & Tomatoes

Beef & Mushroom Shepherd’s Pie

topped with White Cheddar Mashed Potatoes

Cherry Ancho Duck Breasts

with Pistachio Rice and Roasted Carrots

Chicken & Prosciutto Cordon Bleu

with Green Beans Amandine & Herbed Rice Pilaf

Turkey & Mushroom Shepherd’s Pie

topped with White Cheddar Mashed Potatoes

This week's must-try HelloFresh recipes

Moo Shu Pork Lettuce Wraps

with Red Cabbage & Sriracha-Lime Mayo

Tomato, Mozz & Creamy Pesto Panini

with Arugula Salad & Dijon Vinaigrette

Cheesy Spinach & Mushroom Stromboli

with Marinara Sauce

Dijon Onion Crunch Salmon

over Lemony Broccoli Spaghetti

Shrimp Spaghetti with a Kick

with Garlic Herb Butter & Zucchini

Vegan Curried Roasted Chickpea Bowls

with Carrots, Spiced Basmati & Red Pepper Chutney

Mushroom Ravioli with Kale & Walnuts

in a Brown Butter Crème Fraîche Sauce

One-Pan Smashed Black Bean Tacos

with Creamy Slaw, Pickled Onion & Red Pepper Crema

Turkey Ragù Spaghetti

with Zucchini & Parmesan

Everything Bagel Tofu Tenders

with Roasted Broccoli, Potato Wedges & Dipper Trio

Gingery Coconut Chicken Soup

with Farro, Carrots & Lime

Vegan Sweet & Savory Tofu Bowls

with Broccoli, Pickled Cucumber & Sesame Scallion Rice

Warm Pear, Bacon & Mixed Greens Salad

with Toasted Walnut Panko, Parmesan & Dijon Vinaigrette

Cheesy Tomato Ravioli

Includes recyclable aluminum tray

Cheesy Chicken Enchiladas

Includes recyclable aluminum tray

Mediterranean Chicken & Couscous Bar

One recipe–endless ways to enjoy!

Creamy Chive Chicken

with Lemony Rice & Dijon Apple Salad

Thai Coconut Curry Chicken

with Cilantro Lime Rice

Fully Loaded Pork Taquitos

with Pico de Gallo, Creamy Guacamole & Hot Sauce

BBQ Pineapple Flatbreads

with Caramelized & Pickled Onion