Mediterranean Fish and White Bean Skillet
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!
Servings: 2
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 (6-ounce) pieces 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
SUBSTITUTIONS:
- Any white fish, such as tilapia, cod, grouper, halibut, or Chilean sea bass, will work. Adjust cooking time as necessary for thicker fillets.
- You can use any cooked white bean, like Great Northern.
- You can use different varieties of olives such as Cerignola or Manzilla, especially if you like the more pungent taste of olives.
- NON-ALCOHOLIC SUBSTITUTION: Use aloe vera juice with lemon added or chicken broth with a tablespoon of lemon juice added.
- 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.
- 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: 547kcal | Carbohydrates: 15g | Protein: 36g | Fat: 35g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 24g | Cholesterol: 85mg | Sodium: 627mg | Potassium: 825mg | Fiber: 4g | Sugar: 5g | Vitamin A: 545IU | Vitamin C: 66mg | Calcium: 86mg | Iron: 3mg