Greek · Dinner
Baked Fish with Tomatoes (GLP-1)
Baked white fish fillet rests on a bed of cannellini beans and tomatoes seasoned with garlic, oregano, and lemon. The dish finishes in the oven until the fish flakes easily, delivering protein-forward nutrition with fiber-rich beans and minimal oil.
$6
10 minsPrep
22 minsCook
32 minsTotal
EasyLevel
Nutrition per serving
340Calories
38.3gProtein
8.5gFat
24.9gCarbs
6.1gSugar
6.9gFiber
522mgSodium
69mgChol
1.5gSat Fat
1182mgPotassium
111mgCalcium
3.6mgIron
1.6mcgVitamin B12
22mgVitamin C
gluten-free
low-carb
low-calorie
high-fiber
protein-rich
low-cholesterol
glp-1
Instructions
1
Prep
Preheat oven to 400°F (200°C). Pat the fish fillet dry and season both sides with salt and black pepper.
2
Sauté
Warm the olive oil in a small ovenproof skillet over medium heat. Sauté the onion and garlic for 3 minutes until soft, then stir in the canned tomatoes, cannellini beans, and oregano. Simmer for 5 minutes.
3
Bake
Nestle the fish fillet into the tomato-bean mixture, top with lemon slices, and bake for 12 minutes at 400°F until opaque and flakes easily with a fork.
4
Plate
Scatter parsley over the fish and spoon the tomato and bean sauce alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.8 oz280g white fish fillet
- 1 cup120g, a third of a 14.5 oz can canned tomatoes
- 2/3 cup120g cannellini beans, cooked
- 11 onion
- 4 cloves4 cloves garlic
- 44 lemon slices
- 1 tsp1 tsp olive oil
- 1 tsp1 tsp oregano-dried
- 2 tbsp2 tbsp parsley
