MEDITERRANEAN POACHED FISH IN TOMATO
4 People
347 Cals
MEDITERRANEAN POACHED FISH IN TOMATO
4 People
347 Cals
About the recipe
One pan tomato poached fish with white beans, greens + salsa verde.If you’re looking for a simple, nourishing dinner that feels both comforting and elevated, this Mediterranean poached fish is one of those recipes you’ll come back to again and again.Tender white fish gently poached in a rich tomato sauce with creamy cannellini beans and vibrant greens… finished with a fresh parsley salsa verde. It’s light, full of flavour and incredibly satisfying.This is the kind of one-pan meal that looks beautiful, tastes even better, and comes together with minimal effort — perfect for busy weeknights, relaxed entertaining or feeding the whole family.High in protein, rich in fibre and naturally gluten-free, it’s a balanced, feel-good dish that celebrates simple ingredients done well.One pan, minimal effort• High protein + fibre-rich• Light, nourishing + deeply satisfying• Beautiful, rustic presentation• Perfect for entertaining or family dinners• Naturally gluten-free
Nutrition Per Serving
347
Calories
8g
Fat
1g
Saturates
16g
Sugars
343mg
Salt
31g
Protein
28g
Carbs
8g
Fibre
Ingredients
- 2 tbsp extra virgin olive oil
- 2 onions finely sliced
- 3 garlic cloves sliced
- 800 g 2 x 400g tins chopped peeled tomatoes
- 250 ml hot water from the kettle
- 1 tbsp maple syrup or a pinch of raw sugar
- 250 g 1 x 400g tin cannellini beans, drained + rinsed
- 2 handfuls baby spinach
- 500 g white firm fish fillets snapper, barramundi, red emperor or cod
- Sea salt + freshly ground black pepper
Parsley Dressing
- 1 bunch fresh parsley
- 60 ml extra virgin olive oil
- 60 ml verjuice highly recommended
To Serve
- fresh sourdough focaccia, boiled potato
Method
- Heat olive oil in a wide, deep pan over medium heat.
- Cook the onions for 8 minutes until soft, sweet and lightly caramelised. Add the garlic and cook for a further minute until fragrant.
- Add the chopped tomatoes and hot water. Stir well and bring to a gentle simmer.
- Cook for 10–12 minutes until the sauce thickens slightly. Stir through the maple syrup to balance the acidity and enhance the natural sweetness of the tomatoes.
- Fold through the cannellini beans and spinach, allowing the spinach to wilt into the sauce.
- Season the fish lightly with salt, then nestle gently into the sauce.
- Cover with a lid and simmer on low heat for 7–10 minutes, or until the fish is just cooked through and flakes easily. If you don’t have a lid, carefully turn the fish once or transfer to a hot oven for 8–10 minutes to finish cooking.
- Spoon over the salsa verde just before serving for freshness and colour.
- Serve warm with crusty sourdough, focaccia or boiled potatoes to soak up the rich tomato sauce.
TERESA'S NOTES & TIPS
Use a wide pan to ensure even cooking and beautiful presentation
Keep the heat gentle when poaching → tender, flaky fish every time
Cannellini beans add creaminess, fibre and added protein
Maple syrup balances acidity without making the dish sweet
Finish with salsa verde for brightness, contrast and that vibrant, fresh finish
NUTRITIONAL BENEFITS This Mediterranean-style dish is rich in lean protein, heart-healthy fats and fibre. The combination of fish, olive oil, tomatoes and greens supports overall wellbeing, balanced energy and digestion — making it a perfect feel-good meal any day of the week.
Keep the heat gentle when poaching → tender, flaky fish every time
Cannellini beans add creaminess, fibre and added protein
Maple syrup balances acidity without making the dish sweet
Finish with salsa verde for brightness, contrast and that vibrant, fresh finish
NUTRITIONAL BENEFITS This Mediterranean-style dish is rich in lean protein, heart-healthy fats and fibre. The combination of fish, olive oil, tomatoes and greens supports overall wellbeing, balanced energy and digestion — making it a perfect feel-good meal any day of the week.
