Mediterranean baked fish with lemon spinach & white beans
This Mediterranean Baked Fish is a light yet comforting one-pan seafood dish where flaky white fish is baked over a bed of lemony spinach, tender white beans, and herbs. It’s clean, nourishing, and very Mediterranean — perfect for a healthy dinner that feels special without being heavy.No spice, no frying — just pure coastal Mediterranean flavor.
⏱ Time Required
Prep Time: 15 minutes
Bake Time: 20 minutes
Total Time: 35 minutes
🛒 Ingredients
Fish
2 fish fillets (cod, haddock, sea bass, or tilapia)
1 tbsp olive oil
Salt to taste
Black pepper to taste
½ tsp dried oregano
Spinach & Bean Base
1½ cups fresh spinach
¾ cup cooked white beans (cannellini or navy beans)
1 small onion, thinly sliced
2 garlic cloves, minced
1 tbsp olive oil
2 tbsp fresh lemon juice
1 tsp lemon zest
Garnish
Fresh parsley or dill
Lemon slices
👩🍳 Instructions
1. Preheat oven
Preheat oven to 190°C (375°F).
2. Prepare vegetable base
Heat olive oil in a pan over medium heat.
Sauté onion for 3–4 minutes until soft.
Add garlic and cook for 30 seconds.
3. Add spinach & beans
Add spinach and cook until just wilted.
Stir in white beans, lemon juice, zest, salt, and pepper.
Turn off heat.
4. Assemble
Spread spinach-bean mixture in a baking dish.
Place fish fillets on top.
5. Season fish
Brush fish lightly with olive oil.
Sprinkle salt, pepper, and oregano.
Add lemon slices on top.
6. Bake
Bake uncovered for 18–20 minutes until fish flakes easily.
7. Finish
Garnish with fresh herbs and serve warm.
🌟 Tips for Best Results
Use white, firm fish for best texture
Do not overbake — fish should flake gently
Lemon zest adds aroma, don’t skip it
Serve immediately for best taste
🔄 Variations
Add cherry tomatoes for color
Use salmon instead of white fish
Make it oil-free by sauteing veggies with water
Serve over brown rice or quinoa
❓ Frequently Asked Questions
Q: Is this recipe spicy?
No, completely mild and family-friendly.
Q: Can I use frozen fish?
Yes, thaw fully and pat dry first.
Q: Is this good for weight loss?
Yes — high protein, fiber-rich, low carb.
Q: Can I store leftovers?
Best eaten fresh, but keeps 1 day refrigerated.
🧮 Nutritional Information
Calories: 310 kcal
Protein: 34 g
Carbohydrates: 18 g
Fat: 12 g
Fiber: 6 g