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–+ servings
Our Tomato Basil White Fish is a simple but extremely nutritious dish.
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4.80 from 5 votes
SkinnyMS

Tomato Basil White Fish

Delicious, pan-seared white fish with white beans, tomato, and basil. YUM!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Dinner, Lunch, Main Course
Cuisine: American
Keyword: Gluten-Free, High Protein, Seafood
Servings: 4 people
Calories: 385kcal
Author: Alison Borel

Ingredients

US Customary - Metric
  • 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 canned 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

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