Steamed Cod Fillet with Boiled Potatoes and Green Beans
This classic British-inspired dinner is a masterclass in clean, efficient cooking. By steaming the cod, we preserve its delicate, flaky texture while keeping the preparation simple and oil-free. Pairing the fish with boiled white potatoes and crisp green beans provides a balanced meal that is exceptionally high in lean protein, making it an ideal post-workout recovery dinner or a reliable option for busy weeknights. The small addition of butter provides essential fats that carry the flavour of the fish and vegetables beautifully. Expect a clean, mild flavour profile where the freshness of the ingredients takes center stage, requiring nothing more than a touch of salt and pepper to elevate the entire plate.
Nutrition (per serving)
Calories
785
Protein
79 g
Carbs
60 g
Fat
21 g
Ingredients
- 300 g Cod fillet
- 250 g (about 2 medium) White potatoes, peeled and quartered
- 150 g (about 1.5 cups) Green beans, trimmed
- 15 g (1 tbsp) Butter
- 5 ml (1 tsp) Olive oil
- To taste Sea salt
- To taste Black pepper
Instructions
- Place the quartered potatoes in a medium pot and cover with cold water. Add a pinch of salt, bring to a boil, and cook for 12–15 minutes until fork-tender.
- While potatoes boil, prepare your steaming setup by placing a steamer basket over a pot of simmering water.
- Season the cod fillet lightly with salt and pepper. Lightly brush the steamer basket with 1 tsp of olive oil to prevent sticking.
- Place the cod into the steamer basket, cover with a tight-fitting lid, and steam for 8–10 minutes. The fish is done when it is opaque throughout and flakes easily with a fork, reaching an internal temperature of 63°C (145°F).
- During the last 4 minutes of steaming, add the green beans to the same steamer basket alongside the fish.
- Drain the potatoes and return them to the warm pot. Add the butter, salt, and pepper, tossing gently to coat.
- Serve the steamed cod and green beans alongside the buttered potatoes immediately.
Pro tips
- To boost protein further, add a side of Greek yogurt or top the fish with a sprinkle of toasted pumpkin seeds.
- For a budget-friendly swap, replace cod with pollock, which offers a similar texture and nutritional profile at a lower price point.
- Avoid overcooking the fish; once it turns opaque and flakes, remove it immediately, as cod dries out quickly if left in the steamer.
- You can steam the potatoes if you prefer, but boiling ensures a creamier texture that pairs better with the butter.
Storage & reheating
Store in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave at 50% power for 1–2 minutes to avoid rubbery fish.
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Frequently asked questions
Can I use frozen cod?
Yes, but ensure it is fully thawed in the refrigerator overnight and patted dry with paper towels before steaming to prevent excess moisture.
What can I use instead of butter?
You can use a high-quality extra virgin olive oil or a plant-based margarine, though butter provides the most authentic flavour for this dish.
Why is my fish falling apart?
Cod is a delicate white fish. Using a piece of parchment paper inside the steamer basket can help you transfer the fillet to the plate without it breaking.
