The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Wild-caught Cod, Tomato Butterbeans & Mustard Dill Roasties
Co-created with Dr Megan Rossi, leading gut health scientist and registered dietitian, this Mediterranean-style fish supper packs in ⅓ of your fibre intake. You’ll roast wild-caught cod till golden on the outside, and delicately flaky in the middle. Serve over a rich tomato stew, starring fibre-rich butterbeans, vibrant courgettes and gooey aubergines. On the side? Crispy roasted potatoes tossed with dill and capers.
High protein
1/3 daily fibre
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 2 courgette
- 390g chopped tomatoes (tomatoes, tomato paste, salt, acidity regulator (citric acid))
- 4 cod fillets (skin off) (Fish)
- 2 tsp Dijon mustard (Mustard) (Water, Mustard Seeds (Ground), Spirit Vinegar, Salt)
- 11g vegetable stock powder (Salt, Rice Flour, Yeast Extract, Onion Powder, Carrot Powder, Tomato Powder, Parsnip Powder, Green Bean Powder, Parsley Flakes, Lovage Root Extract, Rapeseed Oil, Ground Mace, Ground White Pepper, Garlic Powder.)
- 1 handful of fresh dill
- 460g butter beans (Rehydrated butter beans, water, salt, antioxidant: ascorbic acid.)
- 1 aubergine
- 4 garlic clove
- 20g capers (Water, Salt, Vinegar)
- 12 baby potatoes
- 2 tbsp aged balsamic vinegar (Sulphites) (Aged Balsamic Vinegar (Cooked Grape Must, Wine Vinegar), Xanthan Gum)
- 1 onion
Nutritional Information
Calories: 555
Protein: 50g
Carbs: 57g
Fat: 13g
Wild-caught Cod, Tomato Butterbeans & Mustard Dill Roasties
Co-created with Dr Megan Rossi, leading gut health scientist and registered dietitian, this Mediterranean-style fish supper packs in ⅓ of your fibre intake. You’ll roast wild-caught cod till golden on the outside, and delicately flaky in the middle. Serve over a rich tomato stew, starring fibre-rich butterbeans, vibrant courgettes and gooey aubergines. On the side? Crispy roasted potatoes tossed with dill and capers.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line 2 baking trays with parchment paper
- Pul out a large saucepan, a sieve & a measuring jug
Roast the potatoes
- Halve the potatoes (quarter any large ones)
- Place onto the lined baking tray and toss with 2 tsp oil and a pinch of salt and pepper
- Roast for 25-30 mins, until golden and cooked through
Bake the fish & prep
- Meanwhile, dice the aubergine and courgettes into 2cm chunks
- Place onto the other lined baking tray. Toss with 1 tbsp oil and a pinch of salt and pepper. Place the cod alongside the veg, drizzle with 1 tsp oil and season. Bake the veg and cod for 21 mins, until cooked through
- Meanwhile, finely dice the onion. Thinly slice or crush the garlic. Roughly chop the dill and capers. Drain and rinse the beans
Simmer simmer
- Heat the large saucepan with 1 tbsp oil on medium heat. Once hot, add the onion and cook for 5-6 mins, until softened. Season with salt and pepper
- Add the garlic and the balsamic vinegar and cook for 30 secs, then stir in the beans, chopped tomatoes, veg stock and 100ml water. Simmer for 6-8 mins, until the sauce thickens
Finishing touches
- When ready, stir the roasted aubergine and courgette into the beans. Add a splash of water if the sauce gets too thick. Season to taste
- Once cooked, toss the capers, mustard and half the dill through the roasted potatoes
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Serve the cod on plates, with the beans and potatoes alongside. Sprinkle over the remaining dill
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