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pan seared cod on beans and greens
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pan seared cod on beans and greens

Pan-Seared Cod on Beans and Greens

June 7th, 2021

Healthy, Delicious and Fast — a Trifecta of Amazingness

Cooking up an aromatic, herbaceous mix of onions, thyme, and garlic in extra virgin olive oil, with a pinch of red chili flakes for subtle heat, gives creamy cannellini beans a flavorful boost that gives this particular beans and greens recipe its delectable character. Feel free to use either canned cannellini beans or a batch that you’ve prepared from scratch; the former is an easy shortcut, while the latter will give you better texture in the end and also leave you with a tasty cooking liquid that you can use as a vegetarian stock to simmer your greens. 

Some fresh green herbs like parsley or chives, and a hit of fresh lemon juice, bring some brightness to the final stewy mixture of beans and greens. 

Speaking of greens, a leafy green like kale or chard is ideal as either of those are sturdy enough to be simmered but tender enough that they’ll soften in under 10 minutes. You can try using any type of leafy green you have in the fridge, such as turnip greens, beet greens, or even spinach (though spinach only needs a couple minutes to wilt before it gets a little slimy in texture). Adjust the cook time as needed. 

Any preparation of cod goes well with the beans and greens, including leftovers, but we’re partial to the light crisp of freshly pan-seared Pacific cod fillets which become perfectly mild and flaky. Alternatively, use Pacific halibut fillets. Make sure you use a high-heat cooking oil to sear them rather than the olive oil, as olive oil will burn and become bitter. 

A good quality extra virgin olive oil, however, is the perfect garnish for this cod, beans and greens recipe. For extra umami, add some freshly grated parmesan to finish the dish.

Print Recipe

Pan-Seared Cod on Beans and Greens

By Wild Alaskan Company

Prep time

15 minutes

Cook Time

15 minutes

Total time

25 minutes

Yield

4

Ingredients

  • 4 (6 oz.) portions Pacific cod
  • 2 tablespoons extra virgin olive oil, plus more for drizzling
  • ½ cup onions, finely diced
  • A couple sprigs of thyme
  • Pinch of red chili flakes
  • 2 tablespoons garlic, minced
  • 1 bunch kale or swiss chard, roughly chopped and stems removed
  • 2 (15-ounce) cans cannellini beans, drained; or about 4 cups cooked beans (approximately 1 cup dried)
  • 1 cup chicken or vegetable stock, or reserved bean cooking liquid
  • 1 to 2 tablespoons lemon juice
  • Sea salt and freshly ground black pepper
  • Tender green herbs like parsley and/or chives
  • 1 tablespoon neutral cooking oil
  • Grated parmesan, for serving (optional)

Instructions

1. In a large skillet or pot, heat up olive oil over medium heat. Add onions, thyme, and chili flakes and cook until onions soften and become translucent, about 5 minutes. Add garlic and cook for another minute or until just fragrant.

2. Add greens to the skillet or pot and cook for a couple minutes until slightly softened, then stir in beans and stock or bean cooking liquid. Season to taste with lemon juice, salt, and plenty of black pepper. Bring beans to a simmer, then lower heat so that mixture bubbles gently. Cook until greens are tender, about 8 minutes. Remove from heat when finished and stir in herbs.

3. Meanwhile, in a separate large skillet, heat up high-heat cooking oil over medium-high heat. As oil heats up, pat dry cod fillets and season both sides with salt and pepper. Once oil begins to shimmer, carefully lower cod fillets into pan and sear for approximately 3 to 4 minutes per side depending on thickness, or until golden on the outside and just opaque inside. Use a fish spatula to carefully flip the fillets halfway through, and lower heat to medium if fillets seem to be browning too quickly.

4. Cod and beans/greens should finish cooking around the same time. Divide beans and greens into shallow bowls along with a bit of flavorful cooking liquid, then arrange a fillet on each bowl of beans. Drizzle generously with good extra virgin olive oil and top with grated parmesan if desired, then serve while hot and steamy with a piece of crusty baguette.


Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness, especially if you have a certain medical condition. The FDA recommends an internal temperature of 145°F for cooked fish.

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