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Mediterranean Fish With Cannelini Beans, Tomatoes, and Spinach in a black ceramic bowl with lemon wedges.

Easy Mediterranean Fish with White Beans

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A quick, healthy, and delicious way to prepare inexpensive fish fillets!
4.57 from 41 votes

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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Dishes
Cuisine Tuscan
Servings 4 servings
Calories 488 kcal

Ingredients
 
 

  • 2 tbsp olive oil - divided
  • 1 medium onion - chopped
  • 2 tsp minced garlic - divided
  • ½ tsp crushed red pepper - to taste (it's spicy!)
  • 2 tsp fresh rosemary - finely chopped
  • 28 ounces diced tomatoes - with their juice; see Ingredients Notes
  • 2 - 15 ounce cans cannelini beans - rinsed and drained
  • 10 ounces fresh baby spinach leaves - washed and dried
  • salt and pepper - to taste
  • 1.5 pounds firm white fish - 4 fillets patted dry and seasoned with salt (see notes) and pepper
  • fresh parsley and lemon to garnish
  • 1 lemon - juiced

Instructions

  • In a very large, deep skillet with a lid or a dutch oven, heat 1 tbsp. olive oil. Add onion and 1 tsp. garlic. Saute until onion is translucent. Be careful to not burn the garlic.
  • Add crushed red pepper and rosemary. Stir.
  • Add diced tomatoes and cannelini beans. Stir. Cover the pan, and reduce heat to simmer while cooking the fish.
  • In a large saute pan on medium-high heat, add remaining tablespoon olive oil and the remaining teaspoon of garlic. Give it a good stir. When garlic is sizzling, add fish fillets to the pan.
  • After a couple of minutes, lift the edge of the fish. When the fish shows some browning, and beginning to become opaque white on the top, carefully turn the fish using a spatula.
  • While fish cooks on the second side, add fresh spinach to the bean and tomato mixture. Give it a good stir, and replace the lid. Turn off the heat. Allow the spinach to wilt. Check for seasoning. Stir to combine.
  • Squeeze the fresh lemon juice over the cooked fish fillets.

To serve:

  • Divide the cannelini bean, tomato, spinach mixture among 4 plates or large shallow bowls. You need a little bit of a lip to confine the juices.
  • Top each with a fish fillet, and garnish with parsley and a wedge of lemon if desired.

Notes

I highly recommend really good tomatoes in this recipe. If you enjoy tomatoes, 28 ounces is great. If you're really not a fan, the smaller 14 ounces can is fine.

Nutrition

Calories: 488kcal | Carbohydrates: 50g | Protein: 49g | Fat: 11g

NOTE: Macronutrients are an approximation only using unbranded ingredients and MyFitnessPal.com. Please do your own research with the products you’re using if you have a serious health issue or are following a specific diet.

Did you make this recipe? Please leave a comment and/or star rating! Email us with any questions: tamara@beyondmeresustenance.com