Mediterranean Fish and White Bean Skillet

5 from 1 vote
45 minutes
Jump To Recipe

This baked Mediterranean Fish and White Bean Skillet combines that sunny region’s classic ingredients for the perfect healthy dinner! Flaky baked white fish and creamy cannellini beans are infused with bright flavor as they bake under fresh lemon slices, olives, and a Fresno chile in a white wine reduction. Best of all, this light and delicious dish comes together in just one skillet!

Mediterranean Fish and White Bean Skillet in white cast iron skillet topped with lemon slices.

Why This Recipe is a Keeper!

This easy Mediterranean fish recipe combines elements of classic Mediterranean cuisine, such as olives and their oil, fish, cannellini beans, and fresh lemon, to create a fresh and bright flavor profile that is this region’s signature.

Creamy cannellini beans make up the base of this baked white fish recipe and are excellent at absorbing all of the flavors from the wine reduction and other ingredients. Castelvetrano olives originate from Sicily, Italy, and are the best choice for a baked white fish dish like this one because of their mild flavor and tender yet firm texture. A Fresno chile adds just the right amount of heat to this recipe while fresh slices of lemon brighten everything up.

This baked Mediterranean Fish and White Bean Skillet is an excellent healthy dinner option. The fish and beans are lean protein sources; the other fresh ingredients add flavor while keeping things light. Everything comes together in one skillet on the stovetop and then gets popped into the oven to finish cooking, which makes for a super easy cleanup!  

This Mediterranean baked white fish recipe is:

  • Healthy! Fish and beans are both lean protein sources.
  • Delicious! Mild Castelvetrano olives, oregano, and a Fresno chile give this dish so much flavor!
  • Fresh and light!
  • So easy! This baked white fish dish comes together in just one skillet!

Let’s make it!

Mediterranean Fish and White Bean Skillet in white cast iron skillet topped with lemon slices with serving spoon.

How to Make Mediterranean Fish and White Bean Skillet:

Recipe Ingredients:

Here’s everything you’ll need to make this Mediterranean baked white fish recipe, along with how to prep the ingredients. See the recipe card below for the exact quantities.

Ingredients for Mediterranean Fish and White Bean Skillet on marble countertop.

Ingredient Notes and Substitutions:

  • Fish Fillets: I used barramundi (a type of sea bass), but any white fish, such as tilapia, cod, grouper, halibut, or Chilean sea bass, will work.
  • Shallots: Shallots are used extensively in French cooking and are an onion family member. They grow in clusters or a head, similar to a head of garlic but without the quantity. The flavor is oniony with a hint of garlic.
  • Fresno Chile: This pepper is slightly spicier than a jalapeno. Use a thinly sliced sweet mini red bell pepper if you do not want the heat.
  • Cannellini Beans: This Mediterranean fish recipe uses canned cannellini beans, but you can use any cooked white bean, like Great Northern.
  • Castelvestrano Olives: This trendy olive from the Valle del Belice region of Sicily has a mild, buttery flavor and a meaty texture, which works well for cooked dishes. Castelvetrano olives have a Protected Designation of Origin (POD) seal to guarantee that olives called Castelvetrano olives can only come from this region. Because of that, they tend to be a little more expensive than conventional green olives. Castelvestrano olives are the perfect choice for a Mediterranean fish dish like this because of their texture and mild flavor; however, you can use different varieties, too, such as Cerignola or Manzilla, especially if you like the more pungent taste of olives.
  • Dry White Wine: You do not need to use an expensive white wine here, but it’s best to choose one that you enjoy the taste of because it gets reduced in this recipe, concentrating the flavor.

Step-By-Step Instructions:

  • Gather and prep all the ingredients.
  • Preheat oven to 350 degrees.
  • Heat the olive oil over medium heat in an oven-safe skillet, such as enameled cast iron.
  • Add the sliced shallot and cook for 3 to 4 minutes or until softened, being careful not to brown it. Adjust the heat downward if necessary to prevent browning.
Sauteed shallot rings in white cast iron skillet in olive oil.
  • Add the sliced Fresno chile and cook for 2 to 3 minutes or until beginning to soften.
Sauteed shallot rings and Fresno chile in white cast iron skillet in olive oil.
  • Add the wine and dried oregano. Bring to a boil and cook for 1 minute.
White wine and oregano added to sauteed shallot rings and Fresno chiles in white cast iron skillet.
  • Add the beans and olives. Season with salt and black pepper to taste.
Beans and olives added to wine, oregano, shallot and Fresno chiles in white cast iron skillet.
  • Season the fish fillets with salt and black pepper.
  • Place 2 lemon slices under each fish fillet and place in the skillet.
  • Top each fish fillet with three slices of lemon.
  • Drizzle the fish with the remaining 1 tablespoon olive oil.
  • Tent the skillet or baking dish LOOSELY with aluminum foil (to prevent the beans from drying out).
  • Place in the oven and bake for 18 to 22 minutes or until the fish can easily be flaked with a fork or to 145 degrees in the center.
  • Spoon some of the pan juices over the fish.
  • Sprinkle with chopped fresh parsley. Serve immediately.
Mediterranean Fish and White Bean Skillet in white cast iron skillet topped with lemon slices sprinkled with fresh parsley.

Chef Tips and Tricks:

  • If buying pitted Castelvetrano olives, check each one for pit fragments. Because they’re machine-pitted, fragments can remain.
  • When sauteeing the shallot, be careful not to burn it because it can become bitter. Adjust the heat as necessary to prevent it from burning.
  • Tenting the skillet loosely with aluminum foil prevents the lovely olivey and winey juices from evaporating and the baked white fish from drying out.
  • Depending upon the type of fish you use and because of how the fish fillet is cut, there is often a thinner portion. Fold it under the fish so the thickness is more even.
Mediterranean Fish and White Bean Skillet in white cast iron skillet topped with lemon slices with serving spoon.

Frequently Asked Questions:

Which type of white fish is best for this baked Mediterranean fish recipe?

Any mild white fish works well in this recipe, such as tilapia, grouper, cod, halibut, sea bass, or barramundi, which is used here.

Can this baked Mediterranean fish recipe be made ahead?

It can, but make sure the fish is extremely fresh. If using frozen fish fillets, they should be freshly thawed. Get it ready to the point of placing the fish on top, but don’t place it over lemon slices or place lemon slices on top because the acid can denature the fish and make it mushy. When ready to bake, let it sit at room temperature while the oven preheats. You may need to add additional baking time.

Can baked white fish be reheated?

While best served fresh, leftovers of this Mediterranean fish dish can be reheated. Loosely tent with foil and reheat in the oven at 350 until heated through to at least 145 degrees.

Serving of Mediterranean Fish and White Bean Skillet on round white plate.

Storage:

  • Store leftovers in the fridge for up to 3 days. Loosely tent with foil and reheat in the oven at 350 until heated through to at least 145 degrees in the center.

Serve this baked Mediterranean fish recipe with:

More great light and healthy fish recipes you’ll love!

Get all my fish and seafood recipes at Fish and Seafood Recipes – From A Chef’s Kitchen. Find more Mediterranean fish recipes at 30 Best Mediterranean Fish Recipes.

Join the FROM A CHEF’S KITCHEN MAILING LIST to get all the latest posts and more!

Logo for From A Chef's Kitchen with gray oval border and green knife.
Mediterranean Fish and White Bean Skillet in white cast iron skillet topped with lemon slices.

Mediterranean Fish and White Bean Skillet

5 from 1 vote

Click to Rate!

By: Carol | From A Chef’s Kitchen
This Mediterranean Fish and White Bean Skillet combines that sunny region's classic ingredients for the perfect healthy dinner! Flaky white fish and creamy cannellini beans are infused with bright flavor as they bake under fresh lemon slices, olives, and a Fresno chile in a white wine reduction. Best of all, this light and delicious dish comes together in just one skillet!
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Fish and Seafood
Cuisine Mediterranean
Servings 2
Calories 384 kcal

Ingredients
  

  • 1/4 cup olive oil - plus 1 tablespoon, divided
  • 2 medium shallots - peeled and thinly sliced into rings
  • 1 Fresno chile - or sweet mini red bell pepper, thinly sliced into rings
  • 1/2 cup dry white wine
  • 1 teaspoon dried oregano
  • 1 can (15-ounce) cannellini beans - or other white bean such as Great Northern, drained and rinsed
  • 1/2 cup pitted and halved Castelvestrano olives
  • Salt and freshly ground black pepper - to taste
  • 1 large lemon - thinly sliced into 10 slices and seeds removed
  • 2 pieces (6-ounce) white fish fillets - such as barramundi, tilapia, cod, grouper, halibut, or sea bass
  • 1 tablespoon chopped fresh parsley

Instructions
 

  • Preheat oven to 350 degrees.
  • Heat the olive oil over medium heat in an oven-safe skillet such as enameled cast iron. Add the sliced shallot and cook for 3-4 minutes or until softened, being careful not to brown it. Adjust the heat downward if necessary to prevent browning.
  • Add the sliced Fresno chile and cook 2-3 minutes or until beginning to soften.
  • Add the wine and dried oregano. Bring to a boil and cook 1 minute.
  • Add the beans and olives. Season with salt and black pepper to taste.
  • Season the fish fillets with salt and black pepper. Place 2 lemon slices under each fish fillet and place in the skillet.
  • Top each fish fillet with three slices of lemon.
  • Drizzle the fish with the remaining 1 tablespoon olive oil.
  • Tent the skillet or baking dish LOOSELY with aluminum foil (to prevent the beans from drying out).
  • Place in the oven and bake for 18-22 minutes or until the fish can easily be flaked with a fork or to 145 degrees in the center.
  • Spoon some of the pan juices over the fish.
  • Sprinkle with chopped fresh parsley. Serve immediately.

Notes

MAKE AHEAD:  Make sure the fish is extremely fresh. If using frozen fish fillets, they should be freshly thawed. Get it ready to the point of placing the fish on top, but don’t place it over lemon slices or place lemon slices on top because the acid can denature the fish and make it mushy. When ready to bake, let it sit at room temperature while the oven preheats. You may need to add additional baking time.

Nutrition

Serving: 1 | Calories: 384kcal | Carbohydrates: 15g | Protein: 2g | Fat: 33g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 24g | Cholesterol: 1mg | Sodium: 539mg | Potassium: 314mg | Fiber: 4g | Sugar: 5g | Vitamin A: 545IU | Vitamin C: 66mg | Calcium: 69mg | Iron: 2mg

These are estimated values generated from a nutritional database using unbranded products. 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, star rating or post your photo on Instagram and tag @fromachefskitchen.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating