Heart-healthy recipes February 2026: 7 Med Dinners
February is American Heart Month, and simple Mediterranean meals are a great way to enjoy bold flavor with lower sodium and healthy fats. These seven ideas focus on gentle textures, easy prep, and small portions for cooking for one or two.
Cooking for one or two should be simple. These dishes use easy swaps—canned low-sodium beans, mild white fish, olive oil, lemon, and plenty of herbs—so you can make a satisfying dinner without a lot of chopping or cleanup.
Portions are small, textures are adjustable (mash, chop, or blend to soften), and flavors are bright enough that you won’t miss heavy salt or rich sauces.
Ingredients You’ll Need
- 1 (6–8 oz) cod or other mild white fish fillet (or two small fillets)
- 1 cup canned low‑sodium cannellini (white) beans, drained and rinsed
- 1 cup fresh baby spinach (or 3/4 cup frozen, thawed and drained)
- 6–8 cherry tomatoes, halved (or 1/2 cup canned no‑salt tomatoes, drained)
- 1 small garlic clove, minced (or 1/4 tsp garlic powder)
- 1 tbsp extra‑virgin olive oil plus 1 tsp for drizzling
- 1 tsp lemon zest and 1 tbsp lemon juice
- 1 tbsp chopped fresh dill or parsley (or 1 tsp dried)
- Freshly ground black pepper to taste
- Pinch smoked paprika (optional)
- 2–3 tbsp low-sodium vegetable broth or water to loosen mash
You can serve this lemon-dill cod with a small side of soft whole-grain rice, mashed potato, or a piece of soft bread if you like.
Step-by-Step Recipe
- Preheat oven to 375°F (190°C). Lightly oil a small baking dish.
- In a small bowl, mash the drained cannellini beans with 1 tbsp olive oil, lemon zest, 1 tbsp lemon juice, 2 tbsp broth (add more for creamier texture), and a pinch of black pepper until mostly smooth but still a little textured.
- Spoon the bean mash into the bottom of the baking dish to form a soft bed.
- Scatter the spinach and halved cherry tomatoes over the beans. Sprinkle the minced garlic and chopped dill or parsley on top.
- Place the cod fillet(s) on the vegetables. Drizzle 1 tsp olive oil over the fish and dust lightly with smoked paprika and black pepper.
- Cover the dish with foil and bake 12–15 minutes, until fish flakes easily with a fork and vegetables are tender. If you prefer, you can gently pan-poach the fish over low heat for 6–8 minutes per side.
- Serve warm, using the bean mash as a soft base. Spoon pan juices and tomatoes over the fish for extra flavor.
Tips and Easy Variations
Make it gentler
- Mash the beans extra-smooth for easier chewing.
- Wilt or finely chop the spinach so it’s very tender.
- Flake the fish into bite-sized pieces before serving.
Lower sodium & fat
- Use low‑sodium canned beans and no‑salt tomatoes.
- Use just 1 tsp olive oil and more broth or lemon for moisture.
- Skip added salt and boost flavor with lemon and herbs.
Swaps and vegetarian option
- Swap cod for salmon or tilapia—adjust cooking time for thickness.
- For vegetarian, skip the fish and roast mushrooms or zucchini on top of the mash.
- Try mashed chickpeas instead of cannellini for a different texture.
Quick tips
- Mash beans extra-smooth for very soft texture.
- Choose low-sodium canned beans and skip extra salt if advised by your doctor.
- Serve with soft whole-grain rice, mashed potato, or bread for a gentle meal.
Storage and Leftovers
Fridge
Store leftovers in an airtight container in the refrigerator for up to 2 days.
Freezer
Avoid freezing cooked fish; you can freeze the bean mash separately for up to 1 month.
Reheating
Reheat gently in a microwave on low power or in a covered skillet with a splash of water or broth to keep the fish and beans moist.
Conclusion
Give this recipe a try — it’s simple, gentle, and perfect for small-portion cooking. These Heart-healthy recipes February 2026 picks show you can enjoy Mediterranean flavor without heavy sodium or fuss.
The lemon-dill cod with cannellini bean mash is soft-textured and ready in under 30 minutes, ideal for a comforting weeknight dinner for one or two.
FAQ
Can I use frozen fish?▶
Yes. Thaw fully in the fridge or under cold running water, pat dry, and adjust cooking time by a few minutes if needed.
What if I don’t have cannellini beans?▶
Use low-sodium navy or great northern beans. Mashed chickpeas also work for a creamier texture and nut-free option.
