MediterraneanMedium · Hot
Cod simmered with creamy white beans
White beans are already yielding and mild before the cod arrives — the fish is laid over them and the heat dropped so it steams rather than fries, taking on the flavor of the garlic-and-tomato base without firming up. Everything softens toward the same gentle register, the beans almost dissolving at the edges into the tomato to form a sauce that needs no thickening.
Prep
15 min
Cook
30 min
Total
45 min
Method
Prepare the aromatics
1
Peel and dice the yellow onion and carrot into small, even pieces so they cook down soft. Peel and finely mince the garlic. Chop the parsley. Cut the lemon in half — one half for squeezing juice in, the other reserved.
Build the creamy bean base
2
Melt the butter in the pan over medium heat. Add the diced onion and carrot, cooking for 3-4 minutes until softened. Add the minced garlic and cook for 30 seconds until fragrant. Pour in the heavy cream and add the drained white beans. Stir gently to combine. Season with salt and white pepper. Let the mixture simmer very gently for 10 minutes, stirring occasionally, until the beans are heated through and the sauce has thickened slightly.
Add and simmer the cod
A
Nutri-Score
Excellent balance
A–E · lower is better · score -1
Calories
670
per serving
High in protein · 43gLow sugar · 6g
Protein
43g
Carbs
70g
Fat
25g
Sat. fat
10g
Fiber
9g
Sugar
6g
Sodium
1299mg
Gluten FreePescatarianHeart HealthyLow SodiumDiabetes FriendlyHigh ProteinModerate Carb
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
Grade pending
Environmental impact
Estimated footprint
Grade pending · 70% ingredient coverage
kg CO2e
≥0.5
per serving
White beans, drained and rinsed drives 36% 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
0
Spicy
Textures
TenderCreamySilkySoftFlaky
Aromas
HerbalDairyGarlicCitrus
Kitchen Equipment
Safety & Storage
Cooking Temperature
Cod must reach an internal temperature of 145°F (63°C) to be safe. Simmering for 8-10 minutes as directed should achieve this, but verify the fish flakes easily and is opaque throughout before serving.
Cross Contamination
Raw cod should be handled separately from other ingredients. Use separate cutting boards and utensils for fish prep. Wash hands thoroughly after handling raw fish before touching other ingredients.
Storage
Any leftover creamy bean broth with fish should be refrigerated within 2 hours and consumed within 2 days. The dairy-based broth is perishable and should not sit at room temperature for extended periods.
High Risk Population
This dish contains fish and dairy, both common allergens. When serving guests, clearly communicate these allergens. Exercise caution if serving young children, elderly individuals, or immunocompromised persons, as undercooked fish poses higher risk to these groups.
Allergen Warning
Butter and heavy cream both contain milk protein. Even small traces of dairy can trigger reactions in sensitive individuals. Verify all equipment used is clean if catering to someone with severe milk allergy.
Pro Tips
Technique
Once you lay the cod into the creamy broth, resist the urge to stir. Cover the pan and let the fish poach in silence — the gentlest movement will break the fillet apart. You want it to hold together in soft, satisfying flakes.
Substitution
If you prefer something lighter, swap the heavy cream for thick yogurt stirred in at the end — it gives a gentle tang that works beautifully with the beans and a squeeze of lemon.
From the chef
I learned years ago that cod doesn't need to be fought with high heat to be delicious — it only asks for patience. Simmered gently in a creamy bean broth, the fillet turns silky and tender, and the sauce, thick with white beans, becomes something you want to eat slowly from a spoon. This is the kind of meal I make when the evening feels long and the kitchen feels like the only honest place in the world.
TagsSeafoodCreamyWhite BeansCodPoached FishComfort Food
AllergensFishMilk
Source: generated · May 30, 2026