Baked Cod with Mixed Bean Puree


Calories Protein Fat Carb
532/td> 61g 16g 30g


Heat the oven to 200 degrees Celsius. Put the tomatoes onto a tray, rub with a little seasoning and and roast for 5 minutes until the skins are starting to peel. Sauté the cod fillets in a pan on one side until coloured (about 3 minutes) then place on a tray in the oven with the garlic cloves. Cook the fish for 10-12 minutes, until firm, depending on the thickness of the fillets. Cook the mixed beans for 3-4 minutes, then drain and pulse in a blender with some of the lemon juice and chicken stock. Add the cooked garlic cloves and puree before seasoning to taste. Sauté the pancetta in the same pan as you used for the cod. Add the thyme, the rest of the lemon juice and a splash of white wine, bring to the boil and then simmer to reduce. Serve the pureed beans with the cod and pancetta on top drizzled with the reduction and the roasted tomatoes on the side.


  • Serves 2

  • 2 skinless cod fillets, approximately 200g per fillet

  • 100g cubed pancetta

  • 240g frozen mixed beans, such as soya and broad beans

  • 2 small bunches of cherry tomatoes

  • Splash of white wine

  • Zest of 1 lemon

  • Juice of half a lemon

  • Sprinkle of thyme

  • 6 garlic cloves, peeled and left whole

  • 100ml of chicken or vegetable stock

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.


Meals before 5pm Meals after 5pm
Ectomorph Add carb Yes
Ecto-Mesomorph Add carb Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes


Meals before 5pm Meals after 5pm
Ectomorph Add carb Add carb
Ecto-Mesomorph Add carb Add carb
Mesomorph Add carb Add carb
Meso-Endomorph Add carb Yes
Endomorph Add carb Yes