Poached Cod & Green Beans with Pesto

4.6

(8)

6 Reviews

Using just one skillet, this easy fish recipe cooks cod right on top of fresh green beans and uses the same pan to make a flavorful sauce. The result is perfectly flaky fish, tender-crisp vegetables, a savory pan sauce and very little cleanup.

EatingWell Test Kitchen

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Cook Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Diabetes-Friendly Healthy Aging Healthy Immunity Low-Sodium High-Blood Pressure Heart-Healthy High-Protein Gluten-Free Low-Calorie

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Ingredients

1 tablespoon extra-virgin olive oil
1 pound green and/or yellow wax beans, trimmed
¾ cup thinly sliced shallot
1 ¼ pounds cod (see Tip), cut into 4 portions
¼ teaspoon salt
¼ teaspoon freshly ground pepper
1 ½ cups low-sodium chicken broth or “no-chicken” broth
¼ cup prepared pesto
Lemon wedges for serving

Directions

Heat oil in a large skillet over medium-high heat. Add beans and shallot and cook, stirring occasionally, until the shallot starts to soften, 1 to 2 minutes.
Sprinkle both sides of cod with salt and pepper. Spread the beans into a flat layer in the pan and gently place the cod on top. Increase heat to high, add broth, cover and cook until the fish is just cooked through, 4 to 6 minutes.
With a slotted spoon, transfer the cod and beans to a large serving plate or divide among 4 dinner plates; cover to keep warm. Cook the broth over high heat, uncovered, until reduced to about 1/2 cup, about 5 minutes. Remove from heat and stir in pesto. Pour the sauce over the fish and beans and serve with lemon wedges, if desired.

Tips

Wild-caught U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic are all sustainable choices. Visit seafoodwatch.org for more information.

Originally appeared: EatingWell Magazine, July/August 2014

Nutrition Facts (per serving)

264	Calories
12g	Fat
15g	Carbs
26g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. cod, 1 1/4 cups beans & 2 Tbsp. sauce
Calories 264
% Daily Value *
Total Carbohydrate 15g	5%
Dietary Fiber 4g	14%
Total Sugars 5g
Protein 26g	52%
Total Fat 12g	15%
Saturated Fat 3g	14%
Cholesterol 61mg	20%
Vitamin A 1292IU	26%
Vitamin C 17mg	19%
Folate 56mcg	14%
Sodium 371mg	16%
Calcium 177mg	14%
Iron 3mg	14%
Magnesium 67mg	16%
Potassium 747mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Poached Cod & Green Beans with Pesto

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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