Poached Cod & Green Beans with Pesto

Poached Cod & Green Beans with Pesto

6 Reviews
From: EatingWell Magazine, July/August 2014

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.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 1 tablespoon extra-virgin olive oil
  • 1 pound green and/or yellow wax beans, trimmed
  • ¾ cup thinly sliced shallot
  • 1¼ pounds cod (see Tip), cut into 4 portions
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 1½ cups low-sodium chicken broth or “no-chicken” broth
  • ¼ cup prepared pesto
  • Lemon wedges for serving

Preparation

  • Active

  • Ready In

  1. 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.
  2. 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.
  3. 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 ½ 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.
  • 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.

Nutrition information

  • Serving size: 4 oz. cod, 1¼ cups beans & 2 Tbsp. sauce
  • Per serving: 264 calories; 12 g fat(3 g sat); 4 g fiber; 15 g carbohydrates; 26 g protein; 55 mcg folate; 61 mg cholesterol; 5 g sugars; 0 g added sugars; 1,292 IU vitamin A; 17 mg vitamin C; 177 mg calcium; 2 mg iron; 371 mg sodium; 747 mg potassium
  • Nutrition Bonus: Vitamin C (28% daily value), Vitamin A (26% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2½ vegetable, 2½ lean meat, 2 fat

Reviews 6

September 01, 2016
profile image
By: KAS
The biggest bonus of this dish is how quickly it comes together. Poaching is a nice treatment for simple white fish (I used tilapia) and the pesto gives everything a bright tasty flavor. I served it with a multigrain/veggie mix from Trader Joe's and poured the sauce over everything! My four year old loved it too!
November 12, 2014
profile image
By: EatingWell User
Simple and Tasty Even though we overcooked it a bit, this dish was really great and I look forward to making it again in the future. I went with the 4 minutes covered cook time since my cod was fairly thin, but it was still too much time for both the cod and the green beans. I really liked this dish and it is an easy way to cook up a quick, nutritious meal. Pros: healthy, easy, quick, interesting, one pan
November 12, 2014
profile image
By: EatingWell User
Simple and Tasty I will definitely be making this dish again in the near future. It is a quick, one-pan dish that is healthy and tasty. Ours was even a little overcooked (think soft green beans) but still good! Next time I'll go for 3 minutes covered cooking time and less time sauteeing the beans/shallots at the beginning. This one is a keeper! Pros: healthy, easy, quick, interesting, one pan
September 11, 2014
profile image
By: EatingWell User
Simply delicious Delicious, simple - make sure to drain the fish & beans well, as I did not and it turned into a bit of a soup at the bottom of the plate. Not a problem, as I liked the flavors so well I ate that, too! Will definitely be adding this to my repertoire. Pros: Ease of prep, ingredients that are generally on hand; Cons: Make sure your cod is thick enough so it doesn't fall completely apart
September 10, 2014
profile image
By: EatingWell User
Easy, delicious! I've made with halibut or cod and with homemade pesto and store bought. both really great. remarkably good with very few ingredients. Pros: simple ingredients, easy cleanup. Cons: probably best in summer with great vegetables.
August 05, 2014
profile image
By: EatingWell User
Refreshing Fish Dish! I saw this recipe in the latest EW issue and it just looked great in the picture, so I had to try it. It is a 1-pan recipe so it was easy clean-up for the most part. The shallots and pesto added a really nice flavor to the fish and beans. Would definitely make again. Pros: Easy, Fresh, Light