One-Pot Bean and Tomato Stew With Cod (Healthy + Easy Recipe)
This one-pot bean and tomato stew with cod is the perfect recipe for a busy weeknight or a relaxing weekend meal. It’s a healthy, high-protein dinner that’s easy, comforting, and packed with flavor. Filled with tender cod fillets, hearty white beans, and a rich tomato-based broth, this Mediterranean-style fish stew delivers both nutrition and flavor—without spending hours in the kitchen.
This easy one-pot meal is not only gluten-free, but also packed with fiber, heart-healthy fats, and lean protein, making it ideal for anyone looking to eat clean without sacrificing flavor. These easy fish recipes are perfect for weight loss plans and high-protein diets. With just one pot, you can create a restaurant-quality meal that’s perfect for meal prep, family dinners, or impressing guests.
Suggested: Classic Pavlova Recipe
💖 Reasons To Love This One-Pot Bean and Tomato Stew With Cod
✅ Quick & Easy
This healthy cod stew is ready in just 40 minutes and requires only one pot — perfect for busy weeknights or effortless meal prep.
✅ Packed with Nutrients
Loaded with lean protein from cod and fiber-rich white beans, this stew supports heart health and gut health. Learn more about the benefits of beans .
✅ Mediterranean Flavors
Infused with garlic, tomatoes, olive oil, and fresh herbs, this stew brings bold, vibrant Mediterranean taste to your dinner table.
✅ Gluten-Free & High-Protein
Naturally gluten-free and high in protein, this dish supports weight loss, muscle maintenance, and balanced eating.
✅ Meal-Prep & Freezer-Friendly
Make a big batch and enjoy this stew throughout the week! It stores well in the fridge and freezes beautifully.
Related: Low-Sodium Dinners
🥣 Ingredients You’ll Need for One-Pot Cod & Bean Stew
This delicious One-Pot Bean and Tomato Stew with Cod is made using simple, wholesome ingredients that are easy to find. These pantry staples bring bold Mediterranean flavors while keeping your meal healthy, gluten-free, and protein-packed.
- ✅ 1 tbsp olive oil
- ✅ 1 medium onion, finely chopped
- ✅ 3 cloves garlic, minced
- ✅ 1 tsp smoked paprika
- ✅ ½ tsp red pepper flakes (optional)
- ✅ 1 tsp dried oregano or thyme
- ✅ 1 (400g) can diced tomatoes
- ✅ 1½ cups vegetable or chicken broth
- ✅ 2 (400g) cans white beans (cannellini/navy), rinsed
- ✅ Salt and black pepper to taste
- ✅ 500g (1 lb) cod fillets, cut into chunks
- ✅ Juice of ½ lemon + 2 tbsp fresh parsley (garnish)
- Use fresh or frozen cod; if using frozen, thaw fully before cooking.
- Swap cannellini beans with chickpeas or butter beans for a variation.
- Smoked paprika adds depth—don’t skip it!
Related: Crispy Parmesan Eggs
🔪 How to Make One-Pot Bean and Tomato Stew With Cod
Follow these easy, step-by-step directions to make a healthy, one-pot Mediterranean fish stew that’s loaded with flavor and ready in under 40 minutes.
- Heat olive oil in a large pot over medium heat. Sauté chopped onions for 3–4 minutes until softened.
- Add minced garlic, smoked paprika, and oregano. Cook for 1 minute until fragrant.
- Stir in diced tomatoes (with juice) and vegetable broth. Bring the mixture to a simmer.
- Gently fold in rinsed white beans. Season with salt and black pepper to taste. Let simmer uncovered for 10 minutes to allow the flavors to meld.
- Add chunks of fresh cod fillets. Cover and cook for 8–10 minutes or until the cod is opaque and flakes easily.
- Finish with a squeeze of fresh lemon juice. Garnish with chopped parsley before serving.
📸 Step-by-step process of cooking One-Pot Bean and Tomato Stew With Cod
Suggested: Crockpot Garlic Butter Chicken Recipe
Health Benefits, Diets & Nutritional Details of One-Pot Bean and Tomato Stew With Cod
Discover why this healthy one-pot cod stew is a perfect addition to your balanced diet. Packed with protein, fiber, and essential nutrients, it supports weight loss, heart health, and more.
🥦 Rich in Protein and Fiber for Muscle & Digestion Health
Cod is an excellent source of lean, high-quality protein that supports muscle repair and growth. Combined with fiber-rich white beans, this stew aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
❤️ Heart-Healthy Omega-3 Fatty Acids & Antioxidants
Cod provides essential omega-3 fatty acids known to reduce inflammation and support cardiovascular health. Tomatoes and beans deliver powerful antioxidants like lycopene and polyphenols that protect cells and improve heart function.
🥗 Perfect for Gluten-Free, Low-Carb, & Weight Loss Diets
This one-pot stew is naturally gluten-free and low in carbohydrates, making it ideal for gluten-sensitive individuals and those following low-carb or ketogenic diets. Its high protein and fiber content keep you full longer, aiding in healthy weight management.
🥄 Loaded with Essential Vitamins & Minerals
Cod is rich in vitamin B12, iodine, and selenium, which support brain health, thyroid function, and immune defense. Beans add magnesium, potassium, and iron to help maintain energy and muscle function. Tomatoes provide vitamin C for skin health and immunity.
🌱 Suitable for Various Healthy Eating Lifestyles
If you’re following a Mediterranean diet, paleo, or simply want to eat clean and whole foods, this stew fits perfectly. It’s dairy-free, gluten-free, and contains no processed ingredients, making it a wholesome choice for the whole family.
Improve your health with this delicious and easy-to-make One-Pot Bean and Tomato Stew with Cod – it’s a powerhouse of nutrients designed to fuel your body and enhance your taste experience!
Related: Healthy Tuna Pasta Salad Recipe
Tips & Tricks for the Perfect One-Pot Cod Stew
These pro tips will help you cook the most flavorful and healthy One-Pot Bean and Tomato Stew with Cod that’s sure to impress your family or guests.
- ✔ Use Fresh or Thawed Cod Fillets: Always pat cod dry before adding to the stew to avoid a watery texture and ensure even cooking.
- ✔ Boost Fiber with Extra Beans: Mash a few white beans into the broth to naturally thicken the stew and enhance creaminess.
- ✔ Enhance with Leafy Greens: Stir in spinach or kale during the last 5 minutes for added vitamins and color.
- ✔ Add Depth with Citrus: A squeeze of lemon juice or zest just before serving brightens the stew and balances the richness.
- ✔ Meal Prep Friendly: This cod and bean stew stores well for 3 days and reheats beautifully for busy weeknights.
Related: Curried Bean Soup With Kale
🍽️ Serving Suggestions for One-Pot Bean and Tomato Stew With Cod
Thinking what to serve with this One-Pot Cod and Bean Stew? This rich and comforting Mediterranean-style stew pairs perfectly with several side dishes and accompaniments that enhance its flavor and texture.
🥖 Crusty Bread or Garlic Toast
Dip warm, crusty sourdough or whole-grain garlic bread into the stew to soak up the savory tomato broth—classic comfort food!
🍚 Steamed Quinoa or Brown Rice
Serve your cod stew over fluffy quinoa or whole-grain brown rice for a protein-packed, gluten-free, and fiber-rich meal.
🥗 Fresh Garden Salad
A crisp green salad with cucumbers, tomatoes, and vinaigrette balances the hearty texture of the stew and adds a refreshing crunch.
🥂 Wine Pairing: Sauvignon Blanc
The light, citrusy notes of a chilled Sauvignon Blanc or Pinot Grigio pair beautifully with the tomato base and flaky cod.
Related: Best Crispy Halloumi With Tomatoes and White Beans
🌿 Recipe Variations for One-Pot Bean and Tomato Stew with Cod
Make this healthy fish stew your own with these easy and delicious twists! From different types of beans to swapping out cod with other white fish, these variations add flavor, texture, and flexibility to your weeknight dinner.
🐟 Swap Cod with Other White Fish
Don’t have cod? No problem! This one-pot stew works beautifully with haddock, pollock, halibut, or even tilapia. These mild-flavored fish are perfect for absorbing the rich tomato and bean flavors while maintaining a firm, flaky texture.
🥣 Try Different Beans
Instead of white beans like cannellini or navy, you can use chickpeas, black beans, or butter beans. This simple bean stew with fish is a great way to use pantry staples and get creative with what you have on hand.
🌶️ Spice It Up!
For a spicy tomato stew with cod, add a spoonful of harissa paste, red chili flakes, or smoked chipotle powder. This adds depth and a kick of heat to the traditional Mediterranean-style fish stew.
🥬 Add Leafy Greens
Boost the nutrition of your one-pot cod stew by adding spinach, kale, or Swiss chard in the last 5 minutes of cooking. These greens blend beautifully into the stew and increase its fiber and vitamin content.
🍋 Mediterranean Twist
Add Kalamata olives, fresh basil, and a sprinkle of feta cheese before serving for a bold Mediterranean cod stew with beans. Finish with a drizzle of olive oil and a squeeze of lemon juice for bright, fresh flavors.
💬 Have your own variation of this cod and bean stew? Share it in the comments below and inspire others with your creative take!
Suggested: Chopped Salad With Chickpea, Feta and Avocado
Storage, Freezing & Meal Prep Tips for One-Pot Bean and Tomato Stew With Cod
To make your healthy one-pot cod stew last longer and simplify your weeknight dinners, proper storage and meal prep are key. This high-protein, fiber-rich stew stores beautifully and tastes even better the next day!
- Refrigeration: Store the stew in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or microwave until piping hot.
- Freezing: For long-term storage, freeze the stew in freezer-safe containers or heavy-duty zip bags for up to 1 month. Thaw overnight in the fridge before reheating.
- Meal Prep Friendly: This easy one-pot fish stew is perfect for batch cooking. Prepare a large batch and portion out into individual containers for grab-and-go lunches or quick dinners.
- Reheating Tip: Add a splash of broth or water when reheating to maintain the stew’s creamy texture without drying out the cod or beans.
Freezing and reheating does not compromise the rich Mediterranean flavors or the tender texture of the cod — making this one-pot stew a convenient, nutritious meal option anytime!
Related: Tips To Thicken Stew
One-Pot Bean and Tomato Stew With Cod
A hearty and wholesome one-pot stew combining tender cod fillets with creamy white beans and rich tomato flavors. This Mediterranean-inspired dish is perfect for a nourishing dinner and comes together quickly with minimal cleanup. High in protein and fiber, it's a delicious and healthy comfort food choice.
Ingredients
- 1 tbsp olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 tsp smoked paprika
- ½ tsp red pepper flakes (optional)
- 1 tsp dried oregano or thyme
- 1 (400g) can diced tomatoes
- 1 ½ cups vegetable or chicken broth
- 2 (400g) cans white beans (cannellini or navy), drained and rinsed
- Salt and pepper to taste
- 500g (1 lb) cod fillets, cut into chunks
- Juice of ½ lemon
- 2 tbsp fresh parsley, chopped (for garnish)
Instructions
- Sauté Aromatics:
In a large pot or Dutch oven, heat olive oil over medium heat. Add chopped onion and sauté for 3–4 minutes until softened. Stir in garlic and cook for 1 minute. - Add Spices & Tomatoes:
Add smoked paprika, red pepper flakes, and dried oregano. Stir for 30 seconds. Pour in the diced tomatoes (with juice), stirring to combine. - Simmer Base:
Add the broth and bring to a simmer. Stir in the white beans and season with salt and pepper. Let simmer uncovered for 10–12 minutes to thicken slightly. - Add Cod:
Gently place cod chunks into the stew. Cover and cook for 8–10 minutes until the fish is opaque and flakes easily with a fork. - Finish & Serve:
Stir in lemon juice, taste for seasoning, and adjust as needed. Garnish with chopped parsley. Serve hot with crusty bread or over rice/quinoa.
Notes
- For a thicker stew, mash a few beans before adding the cod.
- Use other white fish like haddock or tilapia if cod is unavailable.
- Add greens like spinach or kale during the last 5 minutes for a nutritional boost.
- Meal prep tip: Store leftovers in the fridge for up to 3 days; the flavors deepen beautifully.
Serving Suggestions
- Serve with crusty whole-grain bread or garlic toast.
- For a low-carb meal, pair with cauliflower rice or steamed zucchini noodles.
- Add a fresh green salad with vinaigrette for a complete balanced plate.
Related: Vegan Mushroom Stew
Frequently Asked Questions (FAQs)
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