Table of Contents
Do this Mediterranean fish baked with cherry tomatoes, garlic, olives and lemon, served with white bean purée and arugula salad for a brilliant, feel-good dinner that’s full of protein, fiber and wholesome fat.
Bounce to: ℹ️ Overview | 🛒 Elements | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Ideas | 🥗 Serving Solutions | 📝 Full Recipe Card | 🍽 Extra Wholesome Fish Recipes
In the event you’re in search of wholesome dinner recipes with a Mediterranean vibe, this tray-baked white fish with juicy cherry tomatoes, briny olives, garlic, lemon, and herbs is simple, vibrant and contemporary. It’s paired with creamy, rustic white bean puree and a fast balsamic-dressed arugula salad that brings a little bit peppery crunch to steadiness all the pieces out.
And whereas it’s primarily a Mediterranean fish recipe, the white bean purée is the unsung hero right here — it’s received garlic, lemon, olive oil, and a dollop of Greek yogurt for creaminess, plus it’s loaded with fiber. This entire plate is of course gluten-free and full of protein and wholesome fat.
Macros per serving (approx): 540 energy, 45 g protein, 10 g fiber, 46 g carbs, 21 g fats
👉 This recipe is a part of my high-fiber and protein meals. You may additionally like these recipes: hen shawarma with baked rice, hen taco soup, Asian cucumber tofu salad, viral carrot salad with hen and edamame, and spicy tuna seaweed bites.
What You’ll Want
Here’s what you’ll want for this Mediterranean fish with white bean purée. Discover the total measurements within the recipe card beneath.
For the fish:
- White fish fillets – select agency, flaky varieties like cod, barramundi, snapper or mahi mahi.
- Olive oil & lemon juice – provides richness and brightness.
- Cherry tomatoes & olives – candy, juicy, salty, and filled with taste.
- For additional taste: garlic, dried oregano or thyme for herby vibes, smoked paprika for a touch of smoky depth, salt and pepper – steadiness and seasoning.
- Lemon slices & parsley – garnish with freshness.
For the white bean purée:
- Canned white beans – excessive in fiber and protein; rinse and drain effectively.
- Garlic, lemon juice, olive oil – for zing and richness.
- Greek yogurt – makes it tremendous creamy, go for low-fat, high-protein Greek yogurt.
- Salt & optionally available splash of water or inventory – for seasoning and texture adjustment; you can too use the can liquid from the beans.
For the balsamic arugula salad:
- Contemporary arugula/rocket – peppery and crisp.
- Purple onion – a little bit sharpness.
- Balsamic vinegar & olive oil – traditional dressing.
- Shaved Parmesan – optionally available, for salty umami (omit if dairy-free).
How To Make Mediterranean Fish with White Bean Purée
Discover the total recipe and dietary data beneath. Listed here are some helpful step-by-step pictures for tips on how to make baked fish with with white bean purée and balsamic arugula salad.
- Preheat oven to 200°C / 400°F.
- Layer fish in a baking dish, drizzle with olive oil + lemon juice, season.
- Add garlic, tomatoes, olives across the fish. Sprinkle herbs, paprika, salt, and pepper. Prime with lemon slices and bake 15–20 minutes till fish flakes.
- Mix white bean purée components till largely clean however a bit rustic. Skinny with water/inventory/liquid from the can, if wanted.
- Toss salad components along with balsamic and olive oil.
- To serve: Spoon purée onto plates, high with fish, tomatoes/olives, drizzle pan juices, add salad.
Watch The Video
Recipe Ideas
- Fish swaps: Snapper, barramundi, cod, tilapia — all work fantastically.
- Don’t over-blend the purée; we wish texture.
- Make forward: The purée and salad might be prepped earlier (don’t costume the salad!). Simply bake fish contemporary.
- Storage: Fish retains 2–3 days in fridge. Purée as much as 4 days or freeze.
Serving Solutions
Serve this as an entire meal — you’ve received protein, fiber, wholesome fat, and veggies all on the plate. In the event you’re additional hungry, crusty sourdough or roasted potatoes on the aspect wouldn’t be misplaced.
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Do this Mediterranean fish baked with cherry tomatoes, garlic, olives and lemon, served with white bean purée and arugula salad for a brilliant, feel-good dinner that’s full of protein, fiber and wholesome fat. Discover step-by-step pictures and extra recipe ideas above.
For the white bean purée:
For the balsamic arugula:
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Preheat the oven to 200°C / 400°F.
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Place fish in a evenly oiled baking dish. Drizzle with olive oil and lemon juice.
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Add smashed garlic, cherry tomatoes, and olives across the fish. Sprinkle with oregano, paprika, salt, and pepper. Prime every fillet with a lemon slice.
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Bake for 15–20 minutes, till fish is cooked by means of and flakes simply.
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Whereas the fish bakes, add beans, garlic, olive oil, lemon juice, and yogurt to a meals processor or use a stick blender. Mix till largely clean however nonetheless a bit textured. Season and skinny with water/inventory if wanted; you should use the liquid from the can as effectively.
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In a bowl, toss arugula, onion, balsamic vinegar, olive oil, Parmesan (if utilizing), salt, and pepper.
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To serve: spoon ½–⅔ cup white bean purée onto every plate, high with a fish fillet, tomatoes, olives, a drizzle of pan juices, and a handful of arugula salad.
- Can I exploit frozen fish? Completely. Simply be sure it’s totally thawed and patted dry earlier than baking.
- What beans are greatest? Cannellini or nice northern beans work fantastically right here — tender and creamy however nonetheless maintain some texture. You can too do that with black beans for a distinction of colours, and even with chickpeas.
- Dairy-free choice? Skip the Greek yogurt and Parmesan. You possibly can sub with a little bit additional olive oil within the purée for creaminess.
- Why not mashed potatoes? White bean purée is larger in fiber and protein and helps blood sugar steadiness higher than starchy mash — plus it’s simply so good.
- Fish swaps: Snapper, barramundi, cod, tilapia — all work fantastically.
- Don’t over-blend the purée; we wish texture.
- Make forward: The purée and salad might be prepped earlier (don’t costume the salad!). Simply bake fish contemporary.
- Storage: Fish retains 2–3 days in fridge. Purée as much as 4 days or freeze.
Energy: 540kcal | Carbohydrates: 46g | Protein: 45g | Fats: 21g | Saturated Fats: 4g | Polyunsaturated Fats: 3g | Monounsaturated Fats: 13g | Ldl cholesterol: 73mg | Sodium: 1117mg | Potassium: 1476mg | Fiber: 10g | Sugar: 4g | Vitamin A: 966IU | Vitamin C: 23mg | Calcium: 256mg | Iron: 7mg