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  • ddymkoski
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I am often asked about diet.  Most people seem to think eating has to be restrictive in order to lose body fat.  I don’t think so.  This cod dish is delicious and SO satisfying.  The most important thing about your meals should be the MACRONUTRIENT BREAKDOWN.  That is, the percentage of calories from protein, carbohydrates, and fat.  I believe it should be about 40% protein, 40% carbohydrates (complex carbs that are high in fiber), and 20% fat (primarily from plant sources: mono- and poly-unsaturated).  This dish fits the bill.  

Cod, Chorizo, and White Bean Casserole


  • 1 pound cod fillets cut in 3-4 pieces
  • 1 cup onion/shallot chopped
  • 1 pint cherry/grape tomatoes halved
  • 1 green pepper chopped
  • 1 can white kidney/canneloni beans
  • 1-2 chorizo sausages cooked and chopped to bite-sized pieces (can use chicken or turkey sausage of choice)
  • 1/2 cup dry white wine
  • 2 tablespoons olive oil
  • 2 teaspoons finely chopped thyme
  • salt and pepper

Preheat oven to 425 F.  Coat a 9 by 13 baking dish with cooking spray.  Heat oil in a medium saucepan over medium-high heat.  Add shallot, sausage and thyme and cook, stirring, until fragrant (about 2 min).  Add tomatoes and 1/4 cup wine.  Cook, stirring occasionally, until the tomatoes are broken down and the wine is almost evaporated, 2 to 4 minutes.  Stir in beans and 1/4 teaspoon salt and remove from the heat.

Sprinkle fish with another 1/4 teaspoon salt and pepper and place in the prepared baking dish.  Top each piece of fish with equal amounts of the tomato mixture.  Pour the remaining 1/4 cup wine into the pan and cover the pan with foil.  Bake until the fish is just cooked through, 15 to 20 minutes.  Serve fish with the sauce spooned over the top.  This dish is easy, delicious, and good for you!

Complete this meal with a side of quinoa and a cruciferous vegetable.

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