High Protein Cod Recipes: A Simple Lemon Cod Dinner

This lemon-garlic cod with white beans is a one-pan-style dinner of oven-baked fish, warm cannellini beans, tomatoes, and spinach, finished with a cool dill-yogurt sauce. Cod, beans, and Greek yogurt each contribute protein, while lemon and herbs keep the plate fresh and the method simple enough for a weeknight.

Ingredients

4 skinless cod fillets, about 6 oz (170 g) each, 24 oz (680 g) total
1 tablespoon (15 ml) olive oil
1 teaspoon (2 g) finely grated lemon zest
2 tablespoons (30 ml) fresh lemon juice, divided
3 garlic cloves (about 9 g), finely chopped
1 teaspoon (2 g) smoked paprika
¾ teaspoon (4.5 g) fine salt, divided, plus more to taste
¼ teaspoon (0.5 g) ground black pepper
2 cans cannellini beans, 15 oz (425 g) each, drained and rinsed; about 3 cups (510 g) beans after draining
½ cup (120 ml) low-sodium vegetable or chicken broth
1 cup (150 g) cherry tomatoes, halved
1 teaspoon (1 g) dried oregano
3 cups (90 g) baby spinach
½ cup (120 g) plain Greek yogurt
2 tablespoons (6 g) finely chopped fresh dill
1 teaspoon (5 g) Dijon mustard

Instructions

Heat the oven and prepare the fish. Arrange a rack in the center of the oven and heat it to 400°F (204°C). Pat the cod dry with paper towels; removing surface moisture helps the seasoning cling and prevents excess liquid from pooling in the baking dish. In a small bowl, stir together the olive oil, lemon zest, 1 tablespoon (15 ml) of the lemon juice, chopped garlic, smoked paprika, ½ teaspoon (3 g) of the salt, and the pepper. Rub the mixture over both sides of the fillets. Set the fish aside while you prepare the beans.
Start the beans and vegetables. Put the drained beans, broth, tomatoes, oregano, and remaining ¼ teaspoon (1.5 g) salt in a large oven-safe skillet or a shallow baking dish. Stir gently. If using a skillet, warm the mixture over medium heat for about 4 minutes, just until the broth is steaming and the tomatoes begin to soften. If using a baking dish, combine the ingredients and proceed to the next step; the beans will heat in the oven. Fold in the spinach until it begins to wilt. Spread the beans in an even layer to make a bed for the fish.
Add the cod and bake. Nestle the fillets on top of the beans, leaving a little space between them. Bake uncovered for 12 to 14 minutes, depending on thickness. Thin fillets may be ready sooner, while thicker pieces may need the full time. Check the center of the thickest fillet with a food thermometer: the USDA FSIS safe minimum internal temperature for fish is 145°F (63°C). The flesh should also look opaque and separate into moist flakes when gently pressed. If it has not reached temperature, return it to the oven and check again after 1 to 2 minutes.
Mix the sauce and finish. While the fish bakes, stir together the Greek yogurt, dill, Dijon mustard, and remaining 1 tablespoon (15 ml) lemon juice. Taste and add a pinch of salt if needed. Once the cod is cooked, let it rest for 2 minutes, then taste the beans and adjust their seasoning. Spoon beans and vegetables into shallow bowls, add a cod fillet to each, and finish with a spoonful of dill-yogurt sauce.

Tips

Choose fillets of similar thickness. Even-sized pieces tend to finish at the same time. If one piece is noticeably thinner, check it first and lift it out when it reaches 145°F (63°C), leaving thicker fillets to finish. Avoid relying on the clock alone because cod portions vary.
Dry the fish, but do not over-handle it. A quick pat with paper towels helps the lemon-oil seasoning stay in place. Cod is delicate, so turn it with a thin spatula and avoid stirring the fish into the beans after baking.
Use the right bean substitute. Great northern beans or butter beans work in place of cannellini beans in the same quantity. Chickpeas are firmer and less creamy, but they also hold their shape well. If using no-salt-added beans, taste the finished mixture before adding extra salt.
Keep the sauce cool. Stir the yogurt sauce separately and spoon it on after baking. Heating Greek yogurt directly in the skillet can make it separate or turn grainy. For a looser sauce, whisk in water a teaspoon at a time rather than adding more lemon immediately.

Serving Suggestions

The beans make this meal substantial, so the simplest serving is a cod fillet over a generous spoonful of the tomato-and-spinach mixture with the yogurt sauce on top. Add lemon wedges and extra chopped dill at the table for anyone who likes a brighter, more herbal finish. A little cracked black pepper or a drizzle of olive oil also works well, but taste before adding more salt because the broth and canned beans may already be seasoned.

If you want another side, choose something that catches the broth and sauce: warm whole-grain bread, toasted pita, or a small serving of brown rice, couscous, or quinoa. Roasted potatoes are a heartier option, while a crisp cucumber salad or simple green salad adds a cool contrast. For a balanced plate without extra cooking, serve the cod directly from the skillet with bread and sliced cucumbers. Keep the sauce in a small bowl so diners can add as much as they like.

Variations

Make it dairy-free: Replace the Greek yogurt with an unsweetened, plain dairy-free yogurt, checking that it is thick enough to spoon. Alternatively, omit the sauce and serve the fish with extra lemon juice and chopped dill. The yogurt version is creamy and tangy; the dairy-free version may be thinner, so add liquid gradually.

Change the beans or greens: Use drained butter beans or great northern beans instead of cannellini. Kale can replace spinach, but remove tough stems and add finely chopped leaves to the beans a few minutes earlier so they have time to soften. A handful of chopped parsley or basil can stand in for dill, giving the sauce a different but still fresh flavor.

Add gentle heat: Stir ¼ teaspoon (about 0.5 g) red pepper flakes into the oil and spice mixture, or offer them at the table. For a more Mediterranean-style variation, add ¼ cup (35 g) chopped pitted olives to the beans before baking. Olives are salty, so use them sparingly and taste the finished beans before adding more salt.

Use another fish: Skinless haddock or pollock can replace cod in equal portions. They are also mild white fish, but thickness affects the baking time, so use the thermometer rather than assuming the same number of minutes. Salmon has a richer flavor and may need a different cook time depending on the size of the portions; check the thickest part for the fish-safe temperature.

Storage and Reheating

Transfer leftover fish, beans, and vegetables to a covered container and refrigerate within 2 hours of cooking. Store the yogurt sauce separately when possible, and use the cooked leftovers within 3 to 4 days. The fish is delicate, so pack it in a single layer or place beans underneath it rather than pressing the fillets together. If the cod smells sour or looks unusually dry or discolored, discard it instead of trying to refresh it with sauce.

Reheat only the portion you plan to eat. For best texture, place the cod and beans in a covered oven-safe dish with a spoonful of broth or water and warm at 300°F (149°C) until the center of the leftovers reaches 165°F (74°C), checking with a food thermometer. A microwave also works: cover loosely, heat in short intervals, and check the center so the fish does not become rubbery. Add the yogurt sauce after reheating. You can freeze the cooked cod and beans in an airtight container for up to 2 months for best quality; thaw overnight in the refrigerator and reheat to 165°F (74°C). The sauce is better made fresh because yogurt may separate after freezing.

Frequently Asked Questions

How do I keep cod from drying out?

Choose fillets with a similar thickness, pat them dry, and start checking the thickest piece at 12 minutes. Cod cooks quickly, and a few extra minutes can make it firm and dry. A thermometer is the most dependable guide: remove the fish once its center reaches 145°F (63°C), then let it rest briefly. The beans underneath also add moisture to each serving, but they cannot reverse overcooked fish.

Can I use frozen cod?

Yes, but thaw it completely in the refrigerator before cooking for the most even result. Pat thawed fillets very dry because frozen fish often releases extra moisture. If the fish is still icy in the center, it will cook unevenly and can water down the beans. Do not thaw seafood on the counter; keep it refrigerated while it defrosts.

Can I make this recipe without an oven-safe skillet?

Yes. Warm the beans and vegetables in an ordinary saucepan, then transfer them to a shallow baking dish before arranging the cod on top. If you prefer, bake everything in the baking dish from the start, skipping the stovetop warming step; allow for a little extra time for the beans to heat through, and use the fish’s internal temperature to judge doneness.

What can I use instead of Greek yogurt?

Plain regular yogurt can work, though it is thinner, so use less lemon juice at first and add it gradually until the sauce tastes balanced. Sour cream makes a richer, less tangy sauce; loosen it with a teaspoon of water if needed. For a dairy-free option, choose plain unsweetened dairy-free yogurt or leave out the sauce and finish with lemon and herbs.

Can I prepare any part ahead?

You can drain and rinse the beans, chop the garlic and dill, zest and juice the lemon, and mix the dry seasoning earlier in the day. Keep prepared ingredients covered in the refrigerator, and combine the yogurt sauce shortly before serving for the freshest flavor. For best texture, bake the cod just before dinner rather than cooking it hours ahead and reheating it.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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