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 Baked Cod, Tomato Butterbeans & 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
5 of 5 a day
Low sat fat
Serving size
Ingredients
- 1 tsp Dijon mustard (use half) (Mustard) (Water, Mustard Seeds (Ground), Spirit Vinegar, Salt)
- 2 tbsp aged balsamic vinegar (use half) (Sulphites) (Aged Balsamic Vinegar (Cooked Grape Must, Wine Vinegar), Xanthan Gum)
- 1 handful of fresh dill (use half)
- 1 cod fillet (skin off) (Fish)
- 11g vegetable stock powder (use half) (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 onion (use half)
- 1 aubergine (use half)
- 10g capers (use half) (Water, Salt, Vinegar)
- 230g butter beans (use half) (Rehydrated butter beans, water, salt, antioxidant: ascorbic acid.)
- 2 garlic clove
- 200g passata (use half) (tomatoes, salt, citric acid)
- 6 baby potatoes
- 1 courgette (use half)
Nutritional Information
Calories: 789
Protein: 54g
Carbs: 90g
Fat: 21g
Ingredients
- 2 garlic clove
- 10g capers (Water, Salt, Vinegar)
- 2 cod fillets (skin off) (Fish)
- 1 aubergine
- 6 baby potatoes
- 1 tsp Dijon mustard (Mustard) (Water, Mustard Seeds (Ground), Spirit Vinegar, Salt)
- 1 onion
- 200g passata (tomatoes, salt, citric acid)
- 2 tbsp aged balsamic vinegar (use half) (Sulphites) (Aged Balsamic Vinegar (Cooked Grape Must, Wine Vinegar), Xanthan Gum)
- 1 courgette
- 230g butter beans (Rehydrated butter beans, water, salt, antioxidant: ascorbic acid.)
- 1 handful of fresh dill
- 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.)
Nutritional Information
Calories: 655
Protein: 51g
Carbs: 63g
Fat: 21g
Wild-caught Baked Cod, Tomato Butterbeans & 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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Goodness from natural food - full of fibre
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 a lined baking tray and toss with 1 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 courgette 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 2 tsp 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 half pack of balsamic vinegar and cook for 30 secs, then stir in the beans, passata, stock powder and 100ml water (50ml for 1 person). 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 with salt and pepper
- Once cooked, toss the capers, dijon and half the dill through the roasted potatoes
Serve up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Share the cod between plates, with the beans and potatoes alongside. Sprinkle over the remaining dill
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