Lemon cod with basil bean mash

Lemon cod with basil bean mash

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(69 ratings)

Prep: 8 mins Cook: 18 mins


Serves 2

A heart-healthy supper that makes the perfect midweek meal for two

Nutrition and extra info


  • kcal372
  • fat15g
  • saturates3g
  • carbs17g
  • sugars3g
  • fibre6g
  • protein44g
  • salt0.5g
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  • 2 small bunches cherry tomatoes, on the vine
  • 1 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • chunks skinless cod or other white fish fillet



    A popular mild-flavoured saltwater fish mainly found in the Pacific and Atlantic oceans. Cod…

  • zest 1 lemon, plus juice of ½



    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 240g pack frozen soya beans
    Soya beans

    Soya beans

    soi-yah beenz

    Soya beans and soy beans are exactly the same and the names are used interchangeably according…

  • 1 garlic clove
  • bunch basil, leaves and stalks separated



    Most closely associated with Mediterranean cooking but also very prevalent in Asian food, the…

  • 100ml low-sodium chicken or vegetable stock


  1. Heat oven to 200C/fan 180C/gas 6. Put the tomatoes onto a baking tray, rub with a little oil and some seasoning, then roast for 5 mins until the skins are starting to split. Add the fish to the tray, top with most of the lemon zest and some more seasoning, then drizzle with a little more oil. Roast for 8-10 mins until the fish flakes easily.

  2. Meanwhile, cook the beans in a pan of boiling water for 3 mins until just tender. Drain, then tip into a food processor with the rest of the oil, garlic, basil stalks, lemon juice and stock, then pulse to a thick, slightly rough purée. Season to taste.

  3. Divide the tomatoes and mash between two plates, top with the cod, then scatter with basil leaves and the remaining lemon zest to serve.

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Comments, questions and tips

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27th Aug, 2010
This was lovely - so many delicious flavours and healthy too! I couldn't get soya beans in my local supermarket so used tinned broad beans instead and they worked well. I suppose any kind of bean really would be fine.
17th May, 2010
Gorgeous! My husband and I thoroughly enjoyed it, we used plum tomatoes instead of the cherry ones and it was great. I'll definately make this again soon!
foxilein's picture
5th May, 2010
Absolutely gorgeous! Will definitely do this again... perhaps a little less lemon juice next time...
13th Apr, 2010
I had never tried Soya beans before, but am now converted. Cooked this for a girly night and was perfect as it tastes delicious and is really healthy. Yummy!
10th Sep, 2009
Fantastic - timings are perfect (but would recommend prepping the basil & garlic for the mash at the beginning as things get pretty quick once the fish and tomatoes are in the oven and the beans are on. Tip if you're on a budget - I substituted soya beans for normal beans and shelled a couple of dozen sugar snap peas to add the natural sweetness. Worked perfectly. Also - I didn't add the olive oil to the mash for health reasons and found that with a little extra pepper and basil that the mixture was still incredible. The best part of the dish was the fact that each of the items perfectly complemented eachother. I surprised myself as I'm not much of a cook.
10th Sep, 2009
This was fantastic. Healthy, light and delicious. We loved it.
10th Mar, 2009
Super recipe there was a bit too much basil bean mash so you could cut down on that part of the recipe
25th Feb, 2009
Lovely recipe - smells of summer! My husband doesn't like parsnips, so I made it with new potatoes and it was great. Second time I made it I was really tired, so I put the basil and garlic in with the tomatoes and made plain mash - that was lovely too!
18th Jan, 2009
This was a very good recipe - I really enjoyed the basil mash, and although at first I thought the garlic in the mash might be too overpowering, the tomatoes and lemon cut through this flavour very well. Will certainly cook again.
3rd Jan, 2009
Seriously good... don't be put off by using soya beans, they are really quite delicious and this dish was a doddle to prepare and had a beautiful fresh taste. I made it just for me and as the supermarket had run out of cod, I just used lemon sole instead. Will definitely make this again, its low in calories and super-high in taste.


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