Tomato Basil White Fish

5 from 2 votes

By adding white beans to a familiar sauce, the texture turns out just right.

Our Tomato Basil White Fish is a simple but extremely nutritious dish.

Our tomato basil white fish recipe is an easy-to-make fish meal that’s made with simple ingredients, but they come together to create an incredible tasting dish. Adding a recipe like this to your rotation is genius because of the combination of the lean, mild taste of white fish and protein-packed white beans in a familiar sauce. The texture turns out just right, and all the protein in this recipe helps with weight management. Just one more reason to try this recipe’s twist!

Sustainability Is All The Rage Right Now

This fish recipe is great for dinner and makes awesome leftovers too!

If you’re into seafood, you probably know that certain fish varieties need time to repopulate due to over-fishing. To be sure, knowing what’s right for your life and wallet can oftentimes confuse you into not buying fish at all. In fact, many top chefs for this reason are buying whatever the fishermen bring in. Instead of keeping certain kinds of fish meals in mind, they now work with what they get . What used to be known as “bycatch” is now “the catch of the day.”  

Knowing how to shop and cook sustainable fish seems like just another challenging component of adding seafood to the regimen. For starters, you can check out smaller fishmongers in your town and ask them questions. Or, another thing I like to do is to buy what’s in the frozen section in my local grocery store. Because the fish is frozen, I have plenty of time to figure out how to cook it. 

Cook White Fish In Dry Or Wet Heat

Serve this lean protein with a side of rice, quinoa, or veggies!

The good news is that white fish is cooked using two different methods. Dry heat usually involves a quick saute in a pan. Wet heat typically involves poaching or baking in a flavorful sauce or steaming. The only thing you need to know is how your fish of choice cooks up best, and a quick check on this list of 19 different types of fish for eating and cooking can help.

In this tomato basil white fish recipe, we chose to saute the fish and set it aside, but you may certainly poach it in the sauce for 8 to 10 minutes, depending on the filets’ thickness. 

Add Beans To Pasta Or Fish Meals

The flaky fish and rich tomato basil sauce pair perfectly with one another.

It seems like Tuscan-style cooking features beans in the most unlikely of places, and it appears to work. Just because you may not be familiar with this practice certainly doesn’t mean you shouldn’t try it! How many stories have we heard from friends and family alike regarding certain ingredients cooked differently tasting much better? Adding more beans as you add more fish to your diet can only provide more protein and fiber. Those two components, after all, do make for weight maintenance by providing satiety.

What To Serve With Tomato Basil White Fish

Impress your dinner guests with this beautiful and delicious recipe.

Of course, a crusty piece of bread dipped into that herby tomato sauce sounds divine! If that’s allowed on your menu, then yes, bread is the best! However, serving this fish on a small serving of grains like quinoa or riced cauliflower equally satisfies the taste buds. Alternatively, you could place the fish on a bed of sturdy, wilted greens for an eye-catching and healthier presentation. A crisp green salad on the side also does the job.

However you choose to plate this fish meal, it’s most certainly going to make you feel good. Bon appetit!

5 from 2 votes

Tomato Basil White Fish

Delicious, pan-seared white fish with white beans, tomato, and basil. YUM!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Yield 4 people
Serving Size 1 fillet
Course Dinner, Lunch, Main Course
Cuisine American

Ingredients

  • 1 tablespoon olive oil
  • 2 garlic cloves smashed
  • 1 bunch basil chopped finely
  • 14.5 ounces tomatoes stewed or whole, drained and diced
  • 1 1/2 cups white beans
  • 24 ounces white fish 4 (6-ounce fillets) of cod, monkfish, tilapia, barramundi
  • 1 pinch salt
  • 1 pinch pepper
  • 1/2 cup vegetable broth
  • 2 tablespoons butter
  • 1/4 cup parmesan optional

Instructions

  • Combine olive oil, garlic, basil, tomatoes, and beans in a small bowl and set aside.
  • Heat olive oil in a pan over medium heat. Pat the fish dry, season with salt and pepper, and pan-fry on each side for about 4 minutes until golden brown. Remove from the pan and set aside.
  • Add the tomato white bean mixture to the skillet and add the butter. Bring to a low simmer until sauce thickens. About 5-8 minutes. Add the vegetable broth as needed to thin it out. Season with salt and pepper. Add the fish into the pan and spoon the sauce over top of the fish. Serve.

Nutrition Information

Serving: 1fillet | Calories: 385kcal | Carbohydrates: 22g | Protein: 44g | Fat: 14g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 104mg | Sodium: 375mg | Potassium: 1154mg | Fiber: 6g | Sugar: 3g | Vitamin A: 1248IU | Vitamin C: 15mg | Calcium: 170mg | Iron: 4mg |
SmartPoints (Freestyle): 9
Keywords Gluten-Free, High Protein, Seafood

Have you made this recipe?
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Adding more seafood into your diet? Try these 21 Healthy Seafood Recipes.

Need more white fish inspiration? Try Pistachio Crusted Baked White Fish Fillet or Parchment Baked Fish and Vegetables.

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Alison Borel

Alison Borel came into the culinary world by owning and operating three family restaurants with her husband in San Diego. During that time, she tested, wrote, and taught all the recipes used by her team. She also led cooking classes for small groups. Familiar with vegan and vegetarian cuisine from working in an organic cafe and camp, her preference lies in a plant-based whole foods diet. Alison knows eating for longevity and nutrition not only tastes good, but feels good too.

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