5.0 from 117 votes
White Fish with Tomato Basil White Beans
Need a quick baked white fish recipe - look no further! This White Fish with Tomato Basil White Beans is absolute perfection and a very easy way to cook fish!
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4 people
Calories: 372 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
- 2 tablespoons olive oil
- 3 cloves garlic, roughly chopped
- torn basil and parsley
- Kosher salt and freshly cracked black pepper
- 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
- Grated Parmesan cheese 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.
Cup of Yum
Notes
- White beans are often called Navy beans or cannellini beans.
Nutrition Information
Calories
372kcal
(19%)
Carbohydrates
18g
(6%)
Protein
29g
(58%)
Fat
21g
(32%)
Saturated Fat
9g
(45%)
Polyunsaturated Fat
2g
Monounsaturated Fat
9g
Trans Fat
0.5g
Cholesterol
87mg
(29%)
Sodium
442mg
(18%)
Potassium
661mg
(19%)
Fiber
6g
(24%)
Sugar
2g
(4%)
Vitamin A
350IU
(7%)
Vitamin C
2mg
(2%)
Calcium
54mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 372
% 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.