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Lemon herb cod with tomatoes and white beans, a 20-minute Mediterranean dinner

The Mediterranean eating pattern has the strongest evidence of any diet for reducing liver fat. Its core is simple: fish, olive oil, legumes and vegetables, with little sugar and refined starch.

A platter of fish, tomatoes, cucumbers and avocado
Prep5 min
Cook15 min
Serves2
Fiber (est.)9 g

This dinner follows that pattern in one skillet. Cod is lean and mild, the tomatoes and olives make a quick sauce, and the beans add fiber.

This is one of our fatty liver recipes, and the total time is 20 minutes. To see why these foods help, read our guide to insulin resistance and fatty liver or the full overview of insulin resistance.

Lemon Herb Cod with Tomatoes and White Beans

Cod

  • 2 cod fillets (6 oz / 170 g each), thawed and patted dry
  • Salt, pepper and 1/2 tsp dried oregano
  • 2 tbsp (30 ml) extra virgin olive oil, divided

Tomatoes and beans

  • 2 cups (300 g) cherry tomatoes
  • 3 garlic cloves, sliced
  • 1/4 cup (40 g) pitted Kalamata olives, halved
  • 1 tbsp capers, rinsed
  • 1 can (15 oz / 425 g) white beans, rinsed
  • 1 lemon, zest and juice
  • 2 tbsp chopped parsley

Method

  1. Season the cod with salt, pepper and oregano.
  2. Heat 1 tbsp of oil in a large skillet over medium-high heat. Add the cod and cook 3 to 4 minutes per side until golden and flaking easily. Move to a plate.
  3. In the same pan, add the remaining oil, tomatoes and garlic. Cook 5 minutes, pressing the tomatoes gently as they soften and burst.
  4. Stir in the olives, capers, beans and lemon zest. Warm 2 minutes.
  5. Return the cod to the pan, spoon the sauce over it, and finish with lemon juice and parsley.

Approximate per serving: 480 calories, 39 g protein, 9 g fiber. Values are estimates and vary with brands and portions.

Why this works for fatty liver

  • Mediterranean pattern. Trials show it lowers liver fat even without weight loss, and weight loss adds to the effect.
  • Fish in place of red meat. White fish is low in saturated fat and high in protein.
  • Olive oil and beans. Unsaturated fat and fiber, instead of refined carbohydrate.

The same principles are explained in detail in our insulin resistance and fatty liver guide. For more ways to add fiber to meals, see the fiber guide.

Make it your own

  • Halibut, haddock or pollock work in place of cod.
  • Pat the fish very dry for a better sear.
  • Serve with a green salad dressed in lemon and olive oil.

More fatty liver recipes

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.