CatalanMedium · Hot
Cod and White Bean Cassola
Flakes of salt cod nestle into a cassola where white beans have been slowly coaxed in a sofregit of garlic and tomato until everything is threaded together and impossible to separate. The olive oil goes in generously — this is not the place for restraint — and parsley scattered at the end keeps it bright. A dish rooted deep in Catalan coastal tradition.
Prep
15 min
Cook
1h 45m
Total
2h
Method
Prepare the Beans
1
If using dried white beans, soak them overnight in cold water. Drain and rinse well.
Build the Sofregit
3
In a large dutch oven or earthenware cassola, warm the olive oil over medium heat. Add the diced yellow onion and cook slowly, stirring with a wooden spoon, until soft and golden, about 15 minutes.
5
Add the grated or chopped tomato to the pot. Stir well and cook the sofregit over medium-low heat, stirring occasionally, until it darkens and concentrates, about 20-25 minutes. This is the heart of the dish — do not rush it.
Combine and Braise
6
Add the cooked white beans to the sofregit. Stir gently to coat them in the rich tomato base.
7
Pour in enough water to just cover the beans. Season with salt and black pepper. Simmer uncovered for 10-15 minutes to let the flavors meld.
Add the Cod
8
Season the cod fillets with salt and black pepper. Nestle them gently into the cassola among the beans.
9
Cover the pot and cook over medium-low heat until the cod is opaque and flakes easily, about 8-10 minutes. Be gentle when stirring around the fish.
A
Nutri-Score
Excellent balance
A–E · lower is better · score -3
Calories
659
per serving
High in protein · 47gLow sugar · 6gLow saturated fat · 3g
Protein
47g
Carbs
70g
Fat
22g
Sat. fat
3g
Fiber
8g
Sugar
6g
Sodium
1407mg
Gluten FreeMediterranean DietPescatarianDairy FreeHeart HealthyDiabetes FriendlyLow GlycemicWeight ManagementHigh ProteinHigh FiberOmega 3 RichIron Rich
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
Grade pending
Environmental impact
Estimated footprint
Grade pending · 68% ingredient coverage
kg CO2e
≥0.5
per serving
Tomato drives 40% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
7
Umami
4
Sweet
5
Salty
3
Sour
1
Bitter
2
Spicy
Textures
TenderSilkyCreamyFlaky
Aromas
HerbalTomatoSmokyGarlicky
Kitchen Equipment
Primary Tool
Dutch OvenCounter FootprintMedium
Safety & Storage
Allergen Warning
This dish contains cod, a fin fish allergen. Individuals with fish or seafood allergies should avoid this dish entirely. Allergen cross-reactivity may also occur with other fish species.
Cross Contamination
Thoroughly clean all utensils, cutting boards, and cooking surfaces that contact the raw cod before using them with other ingredients. Never use the same wooden spoon for stirring fish and other components without sanitization.
Cooking Temperature
Cod must reach an internal minimum temperature of 145°F (63°C) to ensure food safety and parasite destruction. Check temperature at the thickest part of the fillet using a calibrated food thermometer.
If using dried white beans, ensure they reach boiling point during initial cooking and maintain gentle simmer for 45-60 minutes to achieve proper tenderness and eliminate anti-nutritional factors.
Handling
Purchase fresh cod from reputable suppliers and use within 1-2 days of purchase or freeze immediately. Cod should have a mild ocean scent, firm flesh, and translucent eyes if whole. Never taste raw cod.
Storage
Refrigerate leftover cassola within 2 hours of cooking in shallow airtight containers. Consume within 3-4 days or freeze for up to 3 months. Reheat to 165°F (74°C) before serving.
High Risk Population
Pregnant individuals, elderly, young children, and immunocompromised persons should only consume this dish if cod is thoroughly cooked to recommended internal temperature. These populations face higher risk from improperly handled seafood.
Pro Tips
Technique
The sofregit is everything — cook your onion low and slow until it's golden and soft, not browned. This takes patience, about 15 minutes for the onion alone. Then let the tomato cook until it darkens and concentrates, another 20-25 minutes. This deep, sweet base is what makes the cassola.
Substitution
If fresh cod is not available, you can use other firm white fish like hake or monkfish. For the beans, butter beans or large lima beans work beautifully — just ensure they are cooked through before adding to the sofregit.
From the chef
White beans and cod belong together in a cassola the way olive oil belongs in everything — naturally, without argument. The sofregit here is the foundation: onion and garlic cooked slowly until golden, then tomato added and stirred until it darkens and concentrates into something you cannot rush. The beans go in next, drinking up that base, before the cod fillets nestle in to finish gently, their flesh turning opaque and beginning to flake into the sauce. A generous finish of raw olive oil and scattered parsley keeps the whole thing bright. Serve it from the pot with bread to catch everything left behind.
TagsSlow SofregitWhite BeanCodBraisedOlive OilOne PotDutch Oven
AllergensFish
Source: generated · May 30, 2026