White Fish with Tomato Basil White Beans
User Reviews
5
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
20 mins
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Servings
4 people
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Calories
372 kcal
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Course
Main Course
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Cuisine
Mediterranean
White Fish with Tomato Basil White Beans
Description
This dish begins by marinating a mixture of olive oil, roughly chopped garlic, torn basil and parsley, salt, pepper, diced tomatoes, and rinsed white beans to build a fragrant base. The white fish is patted dry and seasoned before pan-frying until golden brown and cooked through.
After removing the fish, butter is melted in the same pan and the tomato bean marinade is sautéed with a splash of white wine, reducing slightly to thicken. The fish is returned to the pan to soak in the sauce flavors, which are savory, herby, and gently acidic from the wine and lemon juice finish.
Grated Parmesan cheese is added atop the fish before serving, lending a salty, creamy note that complements the mild fish and tender beans. The result is a well-balanced dish with contrasting textures and layered flavors, offering a light yet satisfying meal option.
Ingredients
- 2 tablespoons olive oil
- 3 cloves garlic roughly chopped
- basil torn
- parsley torn
- salt kosher salt and freshly cracked
- black pepper kosher salt and freshly cracked
- 1 .5-ounce can diced tomatoes
- 1 ounce can White beans rinsed and drained
- 1 lb white fish thawed and any pin bones removed
- 4 tablespoons butter
- ½ cup white wine
- Parmesan Cheese grated, for topping
- lemon juice to finish
Instructions
- Combine olive oil, garlic, herbs, salt, pepper, tomatoes and their juices, and white beans in a small bowl. Set aside to marinate while cooking the fish
- Heat a drizzle of olive oil in a pan over medium heat. Pat the fish dry and liberally season with salt and pepper, and pan-fry on each side for about 4-6 minutes until golden brown. Remove from the pan and set aside.
- Add the butter to the skillet and melt. Add the tomato white bean mixture over medium high heat and bring to a saute, add the splash of wine and let the alcohol cook off. Reduce to a low simmer – the sauce should start to thicken. Season with salt and pepper. Once thickened, nestle the fish back in and spoon some of the sauce over top of the fish and serve. Garnish with plenty of grated parm and a squeeze of lemon.
Notes
- White beans, such as navy or cannellini beans, provide a creamy texture and mild flavor that pairs well with the fish and tomato base.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 372 kcal
% Daily Value*
| Calories | 372kcal | 19% |
| Carbohydrates | 18g | 6% |
| Protein | 29g | 58% |
| Fat | 21g | 32% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0.5g | 25% |
| Cholesterol | 87mg | 29% |
| Sodium | 442mg | 18% |
| Potassium | 661mg | 14% |
| Fiber | 6g | 24% |
| Sugar | 2g | 4% |
| Vitamin A | 350IU | 7% |
| Vitamin C | 2mg | 2% |
| Calcium | 54mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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