If you’re after a wholesome, one-pan meal that’s full of flavour and colour, this Mediterranean Baked Fish ticks every box. It’s light yet satisfying, packed with fresh veggies and hearty cannellini beans, and it comes together with minimal effort. Whether you’re cooking for the family or prepping meals ahead of time, this one’s a winner.
Why you’ll love my Mediterranean Baked Fish
Simple, fresh, and nourishing – The fish is lightly seasoned and baked over a bed of tomatoes, olives, onion, and stock, soaking up all that delicious flavour.
It’s a full meal in one pan – With protein, healthy fats, fibre, and carbs all in one dish, it’s well-balanced and satisfying.
Perfect for weeknights – There’s nothing tricky here. Just layer, bake, and serve.
Customisable – You can swap the fish, beans, or pasta to suit what you’ve got on hand.
How to make it
- Rub the fish with olive oil, paprika, oregano, salt and pepper. Let it sit while you prep the rest.
- Layer cherry tomatoes, onion, and olives in a baking dish. Add garlic, lemon juice, olive oil, oregano, and pour over hot chicken stock.
- Place the fish on top and bake for 15 minutes, until just cooked through.
- Remove the fish, stir in the cannellini beans, and bake again for 5–10 minutes.
- Cook your risoni in the meantime.
- Assemble: Plate the risoni, spoon over the tomato-bean mixture, top with fish, parsley, and feta. Enjoy!
Tips for Success
Use hot stock – This helps everything start cooking immediately and ensures the fish stays moist.
Don’t overcook the fish – It should be just opaque and flake easily with a fork.
Drain the beans well – You don’t want the sauce to go watery.
Cook the risoni separately – Baking it in the dish sounds good in theory, but it can absorb too much liquid and turn gluey.
Variations
Swap the protein – Try salmon, prawns, or even chicken thighs if you’re not into fish.
Make it low-carb – Serve it without risoni or replace it with cauliflower rice or steamed greens.
Use different beans – Butter beans or chickpeas work well too.
Add veggies – Zucchini, capsicum, or baby spinach could easily be added before baking.
Make it dairy-free – Just skip the feta or swap it for a dairy-free alternative.
Macronutrient Breakdown (per serve, approx. 3 serves)
Calories: 549 kcal
Protein: 50 g
Fat: 12.6 g
Carbohydrates: 61 g
The nutritional information is an estimate based on standard ingredients and may vary depending on the specific brands and products used. For personalised dietary advice, consult with a nutritionist or healthcare provider.
Mediterranean Baked Fish
3
servings5
minutes30
minutesIngredients
- For the fish rub:
3 white fish fillets (such as basa, cod or snapper, approx. 150–180g each)
1 tbsp olive oil
1 tsp sweet paprika
1 tsp dried oregano
Salt and freshly cracked black pepper, to taste
- For the bake:
250g cherry tomatoes
1/2 medium red onion, thinly sliced
1/2 cup green olives, halved
1 tbsp olive oil
1 tsp dried oregano
Salt and pepper, to taste
Juice of 1/2 lemon
2 garlic cloves, finely grated
1/2 cup (125ml) hot chicken stock
1 x 400g can cannellini beans, drained and rinsed
- To serve:
2 tbsp fresh flat-leaf parsley, chopped
50g feta, crumbled
1 1/2 cups risoni (orzo)
Directions
- Preheat your oven to 200°C (fan-forced).
- In a small bowl, mix olive oil, paprika, oregano, salt, and pepper. Rub this mixture over both sides of the fish fillets. Set aside.
- In a large baking dish, add cherry tomatoes, red onion, and olives. Drizzle with olive oil, sprinkle with oregano, and season with salt and pepper. Add the lemon juice, grated garlic, and pour over the hot chicken stock. Toss everything to coat evenly.
- Nestle the seasoned fish fillets on top of the vegetables. Bake for 15 minutes or until the fish is just cooked through.
- Carefully remove the fish and set aside on a plate. Stir the cannellini beans into the tomato mixture and return the dish to the oven for 5 more minutes to warm through and thicken slightly.
- While the beans are warming, bring a pot of salted water to a boil. Cook the risoni according to packet instructions (about 8–10 minutes) until al dente. Drain and set aside.
- Spoon the risoni onto serving plates. Top with the warm tomato, olive, and bean mixture. Place the fish on top, then finish with chopped parsley and crumbled feta.
