This simple and nutritious one-pot cholesterol-friendly recipe is perfect for weekday dinners, as it requires very little preparation, and takes less than 20 minutes to make.
Cod is a great cholesterol-friendly dinner option, as it’s rich in protein and very low in saturated fat. It also cooks very quickly, so is brilliant for speedy dinners. Cannellini beans are the perfect accompaniment too as they actively lower cholesterol, and they’re also very filling and rich in nutrients.
- Serves: 2
- Preparation time: 5 mins
- Cooking time: 12 mins
- Difficulty: Easy
- 2 boneless cod fillets, with skin on
- 1 tbsp olive oil (or garlic-infused olive oil)
- 400g tin of Cannellini beans, drained and rinsed
- 2 handfuls of kale, torn into small pieces (see notes)
- 2 tbsp mixed seeds
- 2 large garlic cloves, minced
- 1 lemon
- Salt and pepper
- Extra oil for drizzling
- Season the cod fillets on both sides with salt and pepper.
- Heat the oil in a large frying pan over a medium heat.
- Place the cod fillets, skin-side down, in the pan.
- Press down on each fillet for a few seconds with a fish slice, then cook for 3 minutes until the skin on the underside is nice and crispy.
- Carefully turn the cod fillets over with a fish slice, then add the beans, kale, seeds and minced garlic to the pan around the edges, gently mixing them together (taking care not to disturb and break the fish).
- Cook for a further 2 minutes, then squeeze the lemon over everything in the pan.
- Cook for 1 more minute, then add salt and pepper to taste.
- Once the cod is opaque and starts to flake, transfer each fillet onto a plate, skin-side down, then add the rest of the ingredients and drizzle with oil.
- You may want to remove any big stalks from the kale, as they can be a bit tough and chewy when cooked for only a short amount of time.
- You can add the minced garlic to the oil at the start of the cooking instead of the middle if you prefer, but I find it sometimes burns, adding a nasty taste to the fish.
- This recipe works just as well with butter beans, chickpeas or cooked lentils, and you can serve it with crusty bread if you want a more substantial meal.