Greek · Dinner
Baked Fish with Tomatoes (High-Protein)
White fish fillet baked in a Greek-style tomato sauce with garlic, oregano and olives, topped with crumbled feta and cannellini beans stirred through for extra protein and fibre. Finished with parsley and a squeeze of lemon, served straight from the baking dish.
$7
12 minsPrep
28 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
532Calories
54.3gProtein
24.6gFat
26.8gCarbs
6.9gSugar
8.6gFiber
1189mgSodium
128mgChol
7.9gSat Fat
1380mgPotassium
330mgCalcium
4.6mgIron
2.3mcgVitamin B12
22mgVitamin C
mediterranean
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Pat the fish fillet dry. Season both sides with salt and pepper.
2
Heat
Warm olive oil in an oven-safe skillet over medium heat. Slice onion and mince garlic, then sweat 3–4 minutes until softened.
3
Heat
Stir in canned tomatoes, oregano and beans. Simmer 6–8 minutes over medium-low heat until thickened slightly.
4
Heat
Nestle fish into sauce, spoon sauce over top, scatter olives and feta around it. Bake at 400°F for 12–14 minutes until opaque.
5
Plate
Transfer fish and sauce to plate. Scatter parsley over and serve with lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 1 cup180g cooked cannellini beans
- 2.8 oz80g feta
- 11 onion
- 4 cloves4 cloves garlic
- 4 tbsp4 tbsp olive oil
- 2 tsp2 tsp oregano-dried
- 1212 kalamata olives
- 2 tbsp2 tbsp parsley
- 22 lemon wedge
- salt and black pepper, to taste
