Cod with Creamy Chilli & Tahini Beans
High protein | High fibre | Dairy-free
A super speedy, high-fibre & high-protein mid-week dinner that is so satisfying: Pan-fried cod served over creamy butter beans with tahini, lime and crispy chilli oil. The bean liquor emulsifies with the tahini to make a rich, silky sauce, while spring onions, sesame and plenty of lime keep everything fresh.
If you like this recipe, try my Crispy-Skin Salmon with Butter Bean Salad.
Tips & Tricks
Beans: Use good-quality jarred butter beans if you can - I’m a big fan of the Bold Bean Co Queen Butter Beans. They’re mch softer & creamier than standard tinned beans.
Cod: Choose thick, evenly sized fillets where possible, as they cook more evenly and are less likely to dry out. For a good crust, pat the cod very dry before cooking and don’t move it around once it hits the pan.
Equipment.
frying pan
kitchen roll
Ingredients.
2 cod fillets
Salt, to taste
2 tbsp avocado oil, or any neutral oil
Knob of butter
1 jar Bold Bean Co Queen Butter Beans, with their bean liquor
1 tbsp tahini
1–2 tsp crispy chilli oil, plus extra to serve
Juice and zest of 1 lime
2 spring onions, finely sliced
Sesame seeds, to serve
Method.
Remove the cod from the fridge around 15–20 minutes before cooking. Place on kitchen paper, pat thoroughly dry and season generously with salt.
Pre-heat a large non-stick frying pan over a medium-high heat. Once hot, add the avocado oil and cod, and cook for around 5 minutes on one side, without moving it, until deeply golden.
When it’s nearly cooked, add a couple of knobs of butter and allow it to melt, basting the cod fillet with a spoon to cook the top for just a minute or 2. Remove from the pan and set aside to rest will you make the beans.
Add the butter beans (with their bean juice) to the pan along, along with the crispy chilli oil, tahini and lime juice.
Stir and heat for 2–3 minutes until the beans are piping hot and the tahini and bean liquor have combined into a creamy sauce.
Divide the tahini beans between two bowls and top with the cod. Finish with the spring onions, sesame seeds, lime zest and an extra spoonful of crispy chilli oil.
