Mediterranean fish & white bean sheet pan bake
Prep Time:
10 minutes
Cook Time:
30 minutes
Serving Size:
¼ recipe (415 g)
Lunch
The flavours of the Mediterranean come through in this fresh fish, white bean and vegetable bake. Dinner all in one pan!
Ingredients
Serves: 4
- 2 cloves garlic, minced
- 3 Tbsp (45 mL) olive oil
- Zest and juice of half a lemon
- 1 Tbsp (15 mL) dried oregano
- ΒΌ tsp (1 mL) salt
- Β½ tsp (2.5 mL) paprika
- 2 cans (540 mL each) no-salt-added white kidney beans, drained and rinsed
- 1 medium onion, sliced
- 1 bunch chopped Swiss chard, stems and leaves (about 4 cups/1 L)
- 1 cup (250 mL) halved cherry tomatoes
- ΒΌ cup (60 mL) pitted Kalamata olives, cut in half
- 1 lb (454 g) cod, tilapia or haddock fillets
Instructions
- Preheat oven to 400Β°F (200Β°C).
- Whisk garlic, olive oil, lemon zest and juice, oregano, salt and paprika in a small bowl. Set aside.
- Line a large baking sheet with parchment. Mix the beans, onion, chard, tomatoes and olives right on the pan. Move mixture aside to nestle the fish in a single layer among the vegetables.
- Drizzle with dressing and bake for 20-25 minutes depending on the thickness of the fish. Divide between four plates and drizzle with extra lemon juice if desired.
Tips
- Substitution: Any hearty, leafy green like kale or spinach would work in place of chard, although the stems of the chard also add a bit of crunch.
- Add veggies: If you enjoy a lot of veggies with your meal, you can add a sliced red pepper or thinly sliced zucchini to this dish.
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 410 | |||
| Fat 13 g | 17 % | ||
| Saturated Fat 1.5 g + Trans Fat 0 g | 8 % | ||
| Cholesterol 45 mg | |||
| Sodium 490 mg | 21 % | ||
| Carbohydrate 41 g | |||
| Fibre 12 g | 43 % | ||
| Sugars 6 g | 6 % | ||
| Protein 32 g | |||
