This garlic butter cod with white beans recipe brings together tender, flaky fish and creamy white beans in a rich, garlicky butter sauce that feels both elegant and comforting. The mild flavor of cod pairs beautifully with a sauce made from garlic, butter, and a splash of lemon, while hearty white beans add protein, fiber, and a satisfying texture. Together, they make a balanced, nutritious meal that’s perfect for a weeknight dinner or a simple weekend supper.
Because this dish cooks quickly and uses everyday pantry ingredients, it’s approachable even for home cooks who don’t work with seafood often. The bright pop of lemon and fresh herbs keeps the rich sauce from feeling heavy, and serving it over white beans makes the meal both comforting and healthy.
Equipments
- Large skillet or sauté pan
- Cutting board
- Knife
- Measuring cups and spoons
- Wooden spoon or spatula
- Tongs or fish spatula
- Citrus juicer (optional)
Ingredients (with quantity)
- 4 cod fillets (4–6 ounces each)
- Salt and freshly ground black pepper
- 2 tablespoons olive oil
- 3 tablespoons unsalted butter
- 4 cloves garlic, minced
- 1 can (15 ounces) white beans, drained and rinsed (such as cannellini or butter beans)
- 1/2 cup low-sodium chicken or vegetable broth
- Zest and juice of 1 lemon
- 1/4 cup fresh parsley, chopped
- Optional: red pepper flakes for heat
Instructions
- Pat the cod fillets dry with paper towels and season both sides with salt and black pepper.
- Heat the olive oil in a large skillet over medium-high heat.
- Add the cod to the hot pan and cook 3–4 minutes on the first side without moving, until lightly golden.
- Flip the fillets and cook another 2–3 minutes until the fish is nearly cooked through; remove to a plate.
- Reduce heat to medium and add the butter to the same skillet.
- Once the butter has melted, stir in the minced garlic and cook 30–45 seconds until fragrant (don’t let it burn).
- Pour in the broth, scraping any brown bits from the bottom of the pan.
- Stir in the drained white beans and simmer gently for 3–4 minutes, letting the beans warm and the sauce slightly thicken.
- Add lemon zest and juice, then return the cod fillets to the skillet.
- Spoon sauce over the fish and simmer another minute to finish cooking.
- Remove from heat and sprinkle with fresh parsley and optional red pepper flakes before serving.
Recipe Info
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Servings: 4
- Cuisine: Mediterranean-inspired
- Course: Main Course
How to Store
- Refrigerate leftovers in an airtight container for up to 2 days.
- Reheat gently on the stovetop over low heat to avoid drying the fish.
- Do not freeze cooked cod — the texture becomes tough when thawed.
What Not to Do
- Do not overcook the cod; it should flake easily when done.
- Do not let the garlic burn in the pan — cook just until fragrant.
- Do not add lemon juice before the beans are warmed, or the sauce can separate.
- Do not rinse seasoned fillets; only rinse beans.
Tips & Variations
- Add sautéed cherry tomatoes or spinach with the white beans for color and flavor.
- Swap fresh thyme or basil for parsley for a different herb finish.
- Use harissa or chili paste in the sauce for a touch of heat.
- Serve over rice, quinoa, or crusty bread to soak up the sauce.
- For extra protein, add a scoop of chickpeas with the white beans.
Approximate Nutrition (per serving)
- Calories: ~360 kcal
- Protein: ~32 g
- Total Fat: ~16 g
- Saturated Fat: ~8 g
- Carbohydrates: ~20 g
- Fiber: ~6 g
- Sugar: ~2 g
- Sodium: ~520 mg
Ingredients
Method
- Pat the cod fillets dry with paper towels and season both sides with salt and black pepper.
- Heat the olive oil in a large skillet over medium-high heat.
- Add the cod to the hot pan and cook 3–4 minutes on the first side without moving, until lightly golden.
- Flip the fillets and cook another 2–3 minutes until the fish is nearly cooked through; remove to a plate.
- Reduce heat to medium and add the butter to the same skillet.
- Once the butter has melted, stir in the minced garlic and cook 30–45 seconds until fragrant (don’t let it burn).
- Pour in the broth, scraping any brown bits from the bottom of the pan.
- Stir in the drained white beans and simmer gently for 3–4 minutes, letting the beans warm and the sauce slightly thicken.
- Add lemon zest and juice, then return the cod fillets to the skillet.
- Spoon sauce over the fish and simmer another minute to finish cooking.
- Remove from heat and sprinkle with fresh parsley and optional red pepper flakes before serving.
Notes
- Protein: ~32 g
- Total Fat: ~16 g
- Saturated Fat: ~8 g
- Carbohydrates: ~20 g
- Fiber: ~6 g
- Sugar: ~2 g
- Sodium: ~520 mg
Conclusion
This garlic butter cod with white beans is a flavorful, well-balanced meal with lean protein from the fish and beans, rich buttery sauce, and bright citrus notes. The dish comes together quickly and feels both satisfying and nutritious, making it ideal for busy weeknights or relaxed weekend dinners. With simple swaps and add-ins, you can easily tailor it to your preferences while keeping it wholesome.
FAQs
Can I use another white fish?
Yes, haddock, halibut, or pollock all work well.
Is this recipe gluten-free?
Yes, cod and white beans are naturally gluten-free.
Can I add vegetables?
Yes, spinach, cherry tomatoes, or zucchini pair nicely.
How do I know when cod is cooked?
When it flakes easily and is opaque throughout.
Can I use fresh beans instead of canned?
Yes, cook fresh beans until tender and add when the sauce simmers.
What sides go well with this dish?
Serve with rice, couscous, quinoa, or a crisp green salad.
