⏱ 50 min total

White Fish and Cannellini Bean Bake

Name: White Fish and Cannellini Bean Bake
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 1 serving
Ingredients: 1 fillet Atlantic cod; ¼ can (15 oz) Navy beans; ¼ can Tomatoes; ⅛ small Red bell pepper; ¼ fruit without seeds Lemon; ¼ tsp, ground Basil

Per 1 serving · 421 g · 6 ingredients

Calories

326

16%
of a 2,000 cal day

Protein
50g
61% of calories
Carbs
27g
33% of calories
Fat
2.3g
6% of calories

Portion

✓ Protein-dense
✓ Low fat
✓ Low saturated fat

At a glance

One serving of White Fish and Cannellini Bean Bake (421 g) has 326 calories, with 50 g of protein, 27 g of carbohydrates and 2.3 g of fat. Most of its energy comes from protein (61% of calories). It is high in protein (100% DV), dietary fiber (28% DV) and Vitamin C (46% DV). Keep an eye on sodium and cholesterol, which provide 29% and 33% of the daily value.

Per 100 g

77cal

low energy density

Protein per 100 cal

15g

Net carbs

19g

carbs minus fiber

Fiber

7.9g

1.9 g sugar

High in

20%+ of the daily value

Protein100%
Dietary fiber28%
Vitamin C46%
Thiamine49%
Niacin36%
Vitamin B662%

Good source of

10–19% of the daily value

Vitamin D14%
Vitamin E19%
Riboflavin (B2)19%
Pantothenic acid13%
Calcium13%
Zinc18%

Watch

20%+ of the daily value

Sodium29%
Cholesterol33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 40 min

1
Heat the oven to 390°F. Finely chop the red bell pepper and zest the lemon to get about 1 tablespoon.
2
Drain and rinse the canned navy beans. Season the cod fillets on both sides with salt and pepper, then place them in a baking dish.
3
Scatter the beans over and around the fish. Pour the canned tomatoes on top, then add the chopped bell pepper, lemon zest, and dried basil.
4
Cover the dish tightly with foil and bake until the cod flakes easily and the sauce is bubbling, 35–40 minutes.

Vitamins & minerals

Amounts for 1 serving (421 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	52 μg	6%
Vitamin C	42 mg	46%
Vitamin D	2 μg	14%
Vitamin E	3 mg	19%
Vitamin K	11 μg	9%
Thiamine	1 mg	49%
Riboflavin (B2)	0.3 mg	19%
Niacin	6 mg	36%
Vitamin B6	1 mg	62%
Folate (B9)	91 μg	23%
Vitamin B12	2 μg	88%
Pantothenic acid	1 mg	13%
Choline	183 mg	33%

Minerals

Nutrient	Amount	% Daily Value
Calcium	128 mg	13%
Iron	4 mg	45%
Potassium	1,419 mg	30%
Magnesium	135 mg	32%
Phosphorus	627 mg	90%
Zinc	2 mg	18%
Copper	0.4 mg	47%
Manganese	1 mg	22%
Selenium	83 μg	151%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	2 μg	—
Arginine	3 g	—
Aspartic acid	5 g	—
Beta carotene	268 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0.3 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.2 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	8 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	4 g	—
Lycopene	1,206 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	0.3 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	1 g	—
Proline	2 g	—
Retinol	28 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.5 g	—
Total omega 6	0 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	3 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 326 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

62min
Walking (3.5 mph)
39min
Cycling (moderate)
27min
Running (6 mph)
46min
Swimming laps

Common questions

How many calories are in White Fish and Cannellini Bean Bake?

One serving of White Fish and Cannellini Bean Bake (1 serving) has 326 calories, which works out to 77 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is White Fish and Cannellini Bean Bake high in protein?

Yes. It has 50 g of protein per serving, and 61% of its calories come from protein (15 g of protein per 100 calories).

Is White Fish and Cannellini Bean Bake keto-friendly?

It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in White Fish and Cannellini Bean Bake?

657 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in White Fish and Cannellini Bean Bake?

1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (421 g)

Calories326

% Daily Value*

Total fat 2.3g	3%
Saturated fat 0.4g	2%
Trans fat 0g
Cholesterol 99mg	33%
Sodium 657mg	29%
Total carbohydrate 27g	10%
Dietary fiber 7.9g	28%
Total sugars 1.9g
Protein 50g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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