Name: Cilantro Basted Oven Roasted Cod Fish
Prep time: 10 min
Cook time: 20 min
Ingredients: 14 ounces white beans (( I made mine from dried beans but you can use a can- the instructions are for a can)); 14 ounces crushed tomatoes; 1 tsp ground cumin ((or to taste)); 1 tsp chili powder; water or broth as needed; 1 lb cod loin cut into 2 eight ounce pieces; 1/2 cup fresh cilantro leaves, most of the stems removed; 1/4-1/2 cup extra virgin olive oil; a pinch salt; the juice of one lime ((or one lemon, or half a lime and half a lemon))

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I love a meal that looks fancy but is actually remarkably simple and nutrient dense- no dairy, no gluten, high in protein. This oven baked cod hits all the boxes.

The cilantro sauce takes minutes to make with an immersion blender, the cod bakes up tender and moist in 15 to 20 minutes (use parchment paper and the clean up is also a breeze) and the bean tomato base can be put together in minutes using canned beans or left to simmer while you do other things if you use dried.

I like using cannellini white beans for their texture and size but a smaller white bean would also work here. Spice amounts are approximate , not quite chili amounts but enough warming spice to compliment the tangy zest of the cilantro sauce.

Cilantro Basted Oven Roasted Cod Fish

A weeknight meal that looks fancy but is remarkably simple- cilantro basted cod over a simple broth of white beans and crushed tomatoes

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Prep Time 10

Cook Time 20

Course Main Course

Cuisine dairy free, low inflamation

Servings servings

Equipment

immersion blender

Ingredients

for the beans

14 ounces white beans ( I made mine from dried beans but you can use a can- the instructions are for a can)
14 ounces crushed tomatoes
1 tsp ground cumin (or to taste)
1 tsp chili powder
water or broth as needed

for the fish

1 lb cod loin cut into 2 eight ounce pieces
1/2 cup fresh cilantro leaves, most of the stems removed
1/4-1/2 cup extra virgin olive oil
a pinch salt
the juice of one lime (or one lemon, or half a lime and half a lemon)

Instructions

preheat the oven to 425 F
make the cilantro sauce by combining cilantro, lemon or lime juice, a pinch of salt, and the olive oil (start with a quarter cup and increase until the sauce is your desired consistency) in a jar or pitcher and emulsifying using an immersion blender
coat the cod pieces with about a quarter of the cilantro sauce and set at room temperature for about 20 minutes reserving the rest of the sauce for plating up
if using canned beans, rinse and combine with the crushed tomatoes, cumin, chili powder, and enough water or broth to keep things a little soup like- heat over low heat until the fish is done baking
bake the cod on parchment in a sheet pan or cast iron for 15 to 20 minutes or until it flakes easily (I check the internal temperature after 15 minutes- aiming for around 145F ) this will vary depending on the thickness of the pieces and your oven.-
to serve scoop half the bean tomato broth into a shallow bowl, top with the cooked fish and drizzle the whole thing with more of the cilantro sauce

Notes

I served this with chestnut mushroom sauteed with a little olive oil and garlic.

I also used dried cannellini beans which I started soaking while I was making breakfast and began simmering with the salt and spices about two hours before dinner, adding the tomato once the beans were mostly tender as the acid in tomato can slow the bean cooking process.

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