Cod with Kale and Beans (Italian) | CookOS

Cod with Kale and Beans

Name: Cod with Kale and Beans (Italian)
Prep time: 10 min
Cook time: 1 h
Total time: 1 h 10 min
Yield: 2 servings
Cuisine: Italian
Ingredients: 2 tbsp olive oil, divided; 3 cloves of garlic, minced; 1 pinch of dried pepper flakes (optional); 1 lb cod filets; 4 cups kale, roughly chopped; 1 (15 oz) can cannellini beans, rinsed and drained; ¼ cup kalamata olives, chopped

This Italian-inspired one-pan cod with kale and cannellini beans is a protein-rich dinner that balances lean fish, creamy beans, and bitter greens in under 30 minutes. It delivers 59 grams of protein per serving and relies on pantry staples.

🌍Italian 🥗Pescatarian 🏷️Healthy 🏷️Cod 🏷️Kale 🏷️Cannellini beans Sous vide

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Total

1h 10m

Servings

Difficulty

Medium

Est. Cost

$16–$26

Recipe Source

View original recipe

From Recette Magazine

Ingredients

2 tbsp olive oil, divided
3 cloves of garlic, minced
1 pinch of dried pepper flakes (optional)optional
1 lb cod filets
4 cups kale, roughly chopped
1 (15 oz) can cannellini beans, rinsed and drained
¼ cup kalamata olives, chopped

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Instructions

1
Combine 1 tbsp olive oil, 3 cloves minced garlic, and 1 tsp dried pepper flakes in a Suvie pan. Place pan in top zone of Suvie and broil for 6-7 minutes until garlic becomes fragrant. Remove from Suvie, toss 4 cups kale, 1 can cannellini beans, and 1 tsp salt with the garlic then return to top zone of Suvie.
2
Season fish with salt and pepper. Vacuum seal cod with 1 tbsp olive oil, ensuring fish is evenly coated with oil. Place cod in a Suvie pan, cover with water, and load into bottom zone of Suvie. Enter settings below and cook now or schedule.
3
Set Bottom Zone: Sous Vide at 125°F for 45 minutes, Top Zone: Sous Vide at 125°F for 45 minutes
4
After the cook, remove cod from Suvie. Broil kale for 15 minutes, stirring halfway until wilted. Remove cod from vacuum bags and divide between plates.
5
To serve, divide the beans and kale between plates. Top with cod, a sprinkle of chopped olives, and a dash of olive oil.

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Tips & Notes

Pro tips

Pat cod dry before cooking to achieve better browning and prevent excess moisture from steaming the fish.
Add kale after the cod is nearly cooked so it wilts gently without overcooking the fish.
Warm the cannellini beans separately or add them at the very end to prevent them from breaking down during the cook time.
Finish with a drizzle of olive oil and a squeeze of fresh lemon juice to brighten the dish—this cuts through the richness of the beans.

Substitutions

Cod → halibut, sea bass, or haddock (adjust cook time ±1-2 minutes)
Kale → spinach, chard, or collard greens (reduce cooking time by 1-2 minutes)
Cannellini beans → great northern beans or white kidney beans (flavor and texture remain identical)
Kalamata olives → green olives, sun-dried tomatoes, or omit entirely

Storage & make-ahead

Refrigerate leftovers in an airtight container for up to 3 days; reheat gently on the stovetop with a splash of water to prevent the fish from drying out.

Common Questions

Can I substitute the cod with another fish?

Yes. Halibut, sea bass, or haddock work equally well. Use similar thickness fillets and adjust cooking time by 1-2 minutes if thicker.

How do I know when the cod is done?

The fish should flake easily with a fork and reach 145°F internally. Avoid overcooking—it dries out quickly. Check at the thickest part.

Can I use frozen kale or canned beans?

Frozen kale works fine—thaw and squeeze dry first to prevent wateriness. Canned beans are already rinsed and drained, so they're ideal for this recipe.