Try this Mediterranean fish baked with cherry tomatoes, garlic, olives and lemon, served with white bean purée and arugula salad for a bright, feel-good dinner that is packed with protein, fiber and healthy fats.
Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Tips | 🥗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More Healthy Fish Recipes
If you’re looking for healthy dinner recipes with a Mediterranean vibe, this tray-baked white fish with juicy cherry tomatoes, briny olives, garlic, lemon, and herbs is easy, vibrant and fresh. It’s paired with creamy, rustic white bean puree and a quick balsamic-dressed arugula salad that brings a little peppery crunch to balance everything out.
And while it’s essentially a Mediterranean fish recipe, the white bean purée is the unsung hero here — it’s got garlic, lemon, olive oil, and a dollop of Greek yogurt for creaminess, plus it’s loaded with fiber. This whole plate is naturally gluten-free and packed with protein and healthy fats.
Macros per serving (approx): 540 calories, 45 g protein, 10 g fiber, 46 g carbs, 21 g fat
👉 This recipe is part of my high-fiber and protein meals. You might also like these recipes: grilled salmon salad with kale, corn & Parmesan, chicken shawarma with baked rice, chicken taco soup, Asian cucumber tofu salad, viral carrot salad with chicken and edamame, and spicy tuna seaweed bites.
What You’ll Need
Here is what you’ll need for this Mediterranean fish with white bean purée. Find the full measurements in the recipe card below.
For the fish:
- White fish fillets – choose firm, flaky varieties like cod, barramundi, snapper or mahi mahi. Leftovers? You can try these pan-fried fish fillets.
- Olive oil & lemon juice – adds richness and brightness.
- Cherry tomatoes & olives – sweet, juicy, salty, and full of flavor.
- For extra flavor: garlic, dried oregano or thyme for herby vibes, smoked paprika for a hint of smoky depth, salt and pepper – balance and seasoning.
- Lemon slices & parsley – garnish with freshness.
For the white bean purée:
- Canned white beans – high in fiber and protein; rinse and drain well.
- Garlic, lemon juice, olive oil – for zing and richness.
- Greek yogurt – makes it super creamy, go for low-fat, high-protein Greek yogurt.
- Salt & optional splash of water or stock – for seasoning and texture adjustment; you can also use the can liquid from the beans.
For the balsamic arugula salad:
- Fresh arugula/rocket – peppery and crisp.
- Red onion – a little sharpness.
- Balsamic vinegar & olive oil – classic dressing.
- Shaved Parmesan – optional, for salty umami (omit if dairy-free).
How To Make Mediterranean Fish with White Bean Purée
Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make baked fish with with white bean purée and balsamic arugula salad.
- Preheat oven to 200°C / 400°F.
- Layer fish in a baking dish, drizzle with olive oil + lemon juice, season.
- Add garlic, tomatoes, olives around the fish. Sprinkle herbs, paprika, salt, and pepper. Top with lemon slices and bake 15–20 minutes until fish flakes.
- Blend white bean purée ingredients until mostly smooth but a bit rustic. Thin with water/stock/liquid from the can, if needed.
- Toss salad ingredients together with balsamic and olive oil.
- To serve: Spoon purée onto plates, top with fish, tomatoes/olives, drizzle pan juices, add salad.
Watch The Video
Recipe Tips
- Fish swaps: Snapper, barramundi, cod, tilapia — all work beautifully.
- Don’t over-blend the purée; we want texture.
- Make ahead: The purée and salad can be prepped earlier (don’t dress the salad!). Just bake fish fresh.
- Storage: Fish keeps 2–3 days in fridge. Purée up to 4 days or freeze.
Serving Suggestions
Serve this as a complete meal — you’ve got protein, fiber, healthy fats, and veggies all on the plate. If you’re extra hungry, crusty sourdough or roasted potatoes on the side wouldn’t be out of place.
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Video
Ingredients
For the fish:
- 4 white fish fillets about 21 oz / 600 grams — mahi mahi, snapper, barramundi, cod, or haddock
- 2 tablespoons olive oil
- Juice of ½ lemon plus 4 thin lemon slices
- 4 garlic cloves smashed
- ⅓ cup pitted green or black olives 50 grams
- 1½ cups cherry tomatoes halved
- 1 teaspoon dried oregano or thyme
- ½ teaspoon smoked or regular paprika
- ⅔ teaspoon sea salt
- Black pepper to taste
- Chopped parsley or basil to garnish
For the white bean purée:
- 2 cans white beans 30 oz / 800 grams total, ~480–500 grams drained weight
- 2 small garlic cloves minced
- 2 tablespoons olive oil
- 2 tablespoons lemon juice ~⅔ of a lemon
- ¼ cup low-fat Greek yogurt
- ⅔ teaspoon salt or to taste
- Water or stock as needed for consistency
For the balsamic arugula:
- 4 cups fresh arugula/rocket
- ¼ red onion thinly sliced
- 1 tablespoon balsamic vinegar
- 1 teaspoon olive oil
- 3 tablespoons shaved Parmesan optional
Instructions
- Preheat the oven to 200°C / 400°F.
- Place fish in a lightly oiled baking dish. Drizzle with olive oil and lemon juice.
- Add smashed garlic, cherry tomatoes, and olives around the fish. Sprinkle with oregano, paprika, salt, and pepper. Top each fillet with a lemon slice.
- Bake for 15–20 minutes, until fish is cooked through and flakes easily.
- While the fish bakes, add beans, garlic, olive oil, lemon juice, and yogurt to a food processor or use a stick blender. Blend until mostly smooth but still a bit textured. Season and thin with water/stock if needed; you can use the liquid from the can as well.
- In a bowl, toss arugula, onion, balsamic vinegar, olive oil, Parmesan (if using), salt, and pepper.
- To serve: spoon ½–⅔ cup white bean purée onto each plate, top with a fish fillet, tomatoes, olives, a drizzle of pan juices, and a handful of arugula salad.
Notes
- Can I use frozen fish? Absolutely. Just make sure it’s fully thawed and patted dry before baking.
- What beans are best? Cannellini or great northern beans work beautifully here — soft and creamy but still hold some texture. You can also try this with black beans for a contrast of colors, or even with chickpeas.
- Dairy-free option? Skip the Greek yogurt and Parmesan. You can sub with a little extra olive oil in the purée for creaminess.
- Why not mashed potatoes? White bean purée is higher in fiber and protein and supports blood sugar balance better than starchy mash — plus it’s just so good.
- Fish swaps: Snapper, barramundi, cod, tilapia — all work beautifully.
- Don’t over-blend the purée; we want texture.
- Make ahead: The purée and salad can be prepped earlier (don’t dress the salad!). Just bake fish fresh.
- Storage: Fish keeps 2–3 days in fridge. Purée up to 4 days or freeze.
Nutrition
Loved this dinner! Very clean and healthy but flavorful and looked beautiful on the plate, like we went out to a restaurant. First time making the bean puree (was skeptical), and I was surprised how much we all liked it. Thanks!