Mediterranean Baked Fish

mediterranean baked fish has been on rotation in my kitchen for a while now 🐟🍅 — honestly it never gets old. white fish on a bed of white beans, cherry tomatoes, olives, and fresh parsley — all baked together so the flavors meld into something really special. 🫶🏼

Ingredients

Fish Seasoning

• 2–3 barramundi fillets

• 2 tsp salt & pepper

• 2 tsp garlic powder

• 2 tsp onion powder

• 2 tsp smoked paprika

• 2 tsp cumin

• Optional: 1 tsp cayenne

Bean & Veggie Base

• 1 can white beans (great northern or butter beans)

• 1 cup cherry tomatoes, halved

• ½ cup olives, halved or whole

• 3–4 cloves garlic, thinly sliced

• 1 shallot, thinly sliced

• ¼ cup chicken stock

• 1 tbsp red wine vinegar

• 1 tbsp olive oil

• 1–2 lemons, sliced

• ¼ cup fresh parsley, chopped

• 1 tsp salt & pepper

• Optional: red chili flakes

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Serves 2-3

Prep time ~15mins

Cook time ~30mins

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Cooking Instructions

• Preheat oven to 400°F. Season fish fillets with salt, pepper, garlic powder, onion powder, smoked paprika, cumin and cayenne. Set aside to marinate while you prep the base.

• In a casserole or oven-safe pan, combine white beans, garlic, shallot, cherry tomatoes, olives, chicken stock, red wine vinegar, parsley, olive oil, salt, pepper, and half the sliced lemons. Stir to combine.

• Bake the bean base uncovered for 15 minutes until it starts to soften and the tomatoes begin to burst.

• Remove from oven and nestle the seasoned fish fillets on top and lay remaining lemon slices over the fish.

• Return to oven and bake for another 15 minutes, or until fish reaches an internal temp of 145°F and flakes easily with a fork.

  • I like to broil on high for 5 mins for crispy edges around the fish (totally optional!)

Tips & Notes

• Any mild white fish works — we stayed away from cod because its tasteless and chewy when baked (better when fried!)

• Chicken broth, chicken stock or bone broth works — whichever you have on hand!

• Season the fish first and let it sit while you prep everything else — a quick marinate makes a difference

• Butter beans give the base a creamier, heartier texture — our favorite!