415 kcal 35g protein 35 min Low-CalorieHigh-ProteinQuickMediterraneanGluten-Free

Italian Pesto-Crusted Cod with Haricots Verts

How to make restaurant-style pesto cod with tender green beans in under 35 minutes—high protein, low

Italian Pesto-Crusted Cod with Haricots Verts

A restaurant-worthy Mediterranean main where fresh cod fillets receive a verdant basil pesto crust, then roast alongside tender-crisp green beans. The pistou clings to the fish during high-heat roasting, creating caramelized pockets while the beans retain their bright snap.

Ingredients

Serves 2

  • 2 cod fillets (150g each)
  • 100g haricots verts (French green beans)
  • 3 tbsp basil pesto
  • 1 tbsp olive oil
  • 1 garlic clove, minced
  • 1 tsp lemon zest
  • 1 tsp lemon juice
  • Pinch of red pepper flakes
  • Sea salt and black pepper

Method

  1. Preheat oven to 220°C (425°F). Line a sheet pan with parchment paper—this prevents sticking and allows the pesto crust to develop golden edges.

  2. Trim haricots verts and pat completely dry with a clean kitchen towel. Wet beans steam rather than roast, compromising their bright color and snap.

  3. Toss green beans with 1 tsp olive oil, a pinch of salt, and pepper. Spread in a single layer on one side of the pan. Roast for 8 minutes—the beans should be tender-crisp with slight charring on the cut ends.

  4. While beans roast, pat cod fillets dry and season lightly with salt and pepper. Spread 1.5 tbsp pesto on top of each fillet, pressing gently so it adheres. Drizzle remaining oil over the beans.

  5. Remove pan from oven. Arrange cod fillets beside the beans, pesto-side up. The pan should be hot enough to sizzle upon contact—listen for that inviting crackle.

  6. Roast for 12-15 minutes until cod flakes easily with a fork and the internal temperature reaches 63°C (145°F). The pesto crust should show golden-brown edges.

  7. Finish with lemon zest, juice, and a pinch of red pepper flakes. Serve immediately while the contrast between the caramelized pistou and bright citrus sings.

Nutrition (per serving)

Calories415 kcal
Protein35 g
Carbohydrates12 g
Fat26 g
Fiber4 g

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