Soups & Stews
Mediterranean Cod & White Bean Stew with Toasted Pine Nuts
This Mediterranean-inspired cod and white bean stew is light, hearty, and packed with flavor. Tender cod simmers gently with cannellini beans, fennel, zucchini, tomatoes, Kalamata olives, and white wine, then gets finished with fresh basil, lemon, and toasted pine nuts for a little crunch.
Ingredients
- 4 cod fillets, about 4 ounces each
- 1 tablespoon olive oil
- 1/2 yellow onion, thinly sliced
- 1 fennel bulb, thinly sliced
- 2 garlic cloves, minced
- 1 zucchini, halved lengthwise and sliced into half-moons
- 1 cup cherry tomatoes, halved
- 1 (14.5-ounce) can diced tomatoes with juice
- 1/2 cup dry white wine
- 2 cups cooked cannellini beans, about 2 (15-ounce) cans, drained and rinsed
- 1/4 cup pine nuts
- 1/4 cup pitted Kalamata olives
- Salt and freshly ground black pepper, to taste
- 2 tablespoons chopped fresh basil
- Lemon wedges, for serving
Directions
- 1
Toast the pine nuts
Place the pine nuts in a dry skillet over medium heat. Cook for 3 to 4 minutes, stirring frequently, until lightly golden and fragrant. Transfer the pine nuts to a plate and set aside.
- 2
Sauté the onion and fennel
Heat the olive oil in a wide, deep skillet or Dutch oven over medium heat. Add the sliced onion and fennel. Cook for about 5 minutes, stirring occasionally, until softened.
- 3
Add the vegetables
Stir in the garlic, zucchini, and cherry tomatoes. Cook for about 3 minutes, stirring occasionally, until the zucchini begins to soften and the tomatoes start releasing their juices.
- 4
Build the stew
Add the diced tomatoes with their juice, white wine, and cannellini beans. Stir to combine and bring the mixture to a gentle simmer. Cook uncovered for about 5 minutes to allow the flavors to come together.
- 5
Cook the cod
Season the cod lightly with salt and pepper. Nestle the cod fillets into the vegetable and bean mixture. Spoon a little of the broth over the top of each fillet. Cover and simmer gently for 8 to 10 minutes, or until the cod is opaque and flakes easily with a fork. Avoid boiling the stew once the fish has been added, as a gentle simmer will help keep the cod tender.
- 6
Finish the stew
Add the Kalamata olives to the skillet. Taste the broth and adjust with additional salt and pepper as needed.
- 7
Serve
Divide the vegetables, beans, and broth among four wide bowls. Top each serving with a cod fillet, then sprinkle with toasted pine nuts and fresh basil. Serve with lemon wedges for squeezing over the top.
Chef's Tip
- Toast the pine nuts just until golden and fragrant. They can go from perfectly toasted to burned very quickly, so keep them moving in the pan.
- For the best texture, add the cod only after the stew base has developed its flavor. This allows the fish to cook gently without becoming dry or breaking apart.
Nutrition
Per 1 serving
Estimated per serving. Actual values vary with brands, substitutions, and portion size. This is general information, not medical or nutrition advice.
Check every ingredient against your own allergies and dietary needs. See our Health & Nutrition Disclaimer.
