Description
This Mediterranean Fish and White Bean Skillet is a flavorful and healthy dish featuring tender white fish fillets baked atop a savory mixture of cannellini beans, shallots, olives, and aromatic seasonings. Enhanced with fresh lemon slices and a splash of white wine, the recipe balances bright, zesty flavors with rich Mediterranean ingredients, making it a perfect meal for a light yet satisfying dinner.
Ingredients
Oil and Aromatics
- 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)
Liquids and Seasonings
- 1/2 cup dry white wine
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper (to taste)
Main Ingredients
- 1 can (15-ounce) cannellini beans (or other white bean such as Great Northern, drained and rinsed)
- 1/2 cup pitted and halved Castelvetrano olives
- 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)
Garnish
- 1 tablespoon chopped fresh parsley
Instructions
- Preheat Oven: Set your oven to 350 degrees Fahrenheit (175 degrees Celsius) to prepare for baking the dish later.
- Sauté Shallots: Heat 1/4 cup olive oil in an oven-safe skillet over medium heat. Add the thinly sliced shallots and cook gently for 3-4 minutes until softened, avoiding browning by adjusting heat as needed.
- Add Fresno Chile: Incorporate the thinly sliced Fresno chile or sweet mini red bell pepper into the skillet and cook for 2-3 minutes until slightly softened to add a mild spicy or sweet flavor note.
- Deglaze with Wine and Season: Pour in 1/2 cup dry white wine and sprinkle 1 teaspoon dried oregano over the vegetables. Bring the mixture to a boil and cook for 1 minute to meld the flavors.
- Add Beans and Olives: Stir in the drained and rinsed cannellini beans and halved Castelvetrano olives. Season the mixture with salt and freshly ground black pepper according to your taste preferences.
- Prepare Fish: Season the white fish fillets with salt and black pepper on both sides. Place two lemon slices under each fillet directly on the bean mixture in the skillet.
- Layer Lemon Slices: Place three lemon slices on top of each fish fillet, enhancing the citrus aroma and flavor during baking.
- Drizzle Olive Oil: Drizzle the remaining 1 tablespoon of olive oil evenly over the fish fillets to promote moisture and richness.
- Tent Skillet: Loosely cover the skillet with aluminum foil to prevent the beans from drying out while baking, allowing steam to gently cook the ingredients.
- Bake: Place the covered skillet in the preheated oven and bake for 18-22 minutes, or until the fish easily flakes with a fork and reaches an internal temperature of 145 degrees Fahrenheit (63 degrees Celsius).
- Spoon Pan Juices: Remove from the oven and spoon some of the flavorful pan juices over the fish to keep it moist and enhance the taste.
- Garnish and Serve: Sprinkle chopped fresh parsley over the finished dish and serve immediately for a vibrant Mediterranean meal.
Notes
- Choose firm white fish fillets like cod, halibut, or sea bass for the best texture.
- If you don’t have Castelvetrano olives, Kalamata or green olives can be a good substitute.
- Ensure the skillet used is oven-safe, such as enameled cast iron, for seamless stovetop to oven cooking.
- Adjust the Fresno chile quantity or substitute with a bell pepper if you prefer a milder flavor.
- Serve with crusty bread or a side salad for a complete Mediterranean-inspired meal.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
