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Skillet White Fish & White Beans

Skillet White Fish & White Beans: A Quick, Healthy Delight

Discover Skillet White Fish & White Beans, a quick and healthy dinner that's gluten-free and packed with protein and fiber.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 350

Ingredients
  

For the Fish
  • 4 fillets White Fish Firm, flaky varieties like cod or halibut recommended.
  • 1 tbsp Olive Oil Extra virgin enhances flavor.
For the Sauce
  • 1 tsp Paprika Adds smokiness and color.
  • 1 tsp Garlic Powder Provides consistent garlic flavor.
  • 1 tsp Salt Essential for seasoning.
  • 1 tsp Black Pepper Essential for seasoning.
  • 1 medium Yellow Onion Provides a sweet base.
  • 2 cloves Garlic Minced for aromatic punch.
  • 14.5 oz Crushed Tomatoes Main component of the sauce.
  • 1 can Cannellini Beans Provides creaminess and protein.
  • 1 cup Vegetable Broth Adds depth to the sauce.
For Garnishing
  • 2 tbsp Fresh Parsley Chopped for garnish.

Equipment

  • cast iron skillet

Method
 

Step-by-Step Instructions
  1. Begin by patting the white fish fillets dry with paper towels and season with paprika, garlic powder, salt, and black pepper. Let sit for 10 minutes.
  2. Heat olive oil in the skillet over medium-high heat. Sear the fish for 2-3 minutes on each side until golden brown. Set aside.
  3. In the same skillet, add more olive oil if needed, then sauté the yellow onion until translucent, about 4-5 minutes. Add minced garlic and cook for 1 more minute.
  4. Stir in crushed tomatoes, rinsed cannellini beans, and vegetable broth. Bring to a simmer and cook for 10 minutes.
  5. Nestle the seared fish into the sauce and simmer covered for 8-12 minutes until the fish is opaque.
  6. Remove from heat and garnish with fresh parsley. Serve hot from the skillet.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 30gProtein: 40gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 80mgSodium: 600mgPotassium: 800mgFiber: 8gSugar: 6gVitamin A: 10IUVitamin C: 15mgCalcium: 4mgIron: 15mg

Notes

Pat the fish dry before seasoning for the best sear. Customize with your favorite vegetables for added nutrition.

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