Baked Fish Over Tomato Bean Stew with Herb Oil

Baked Fish Over Tomato and Bean Stew with Herb Oil looks and tastes like a dish you would order from an upscale restaurant.  In truth, this healthy dinner is surprisingly easy and quick to make! 

To make his recipe, tomatoes and beans are stewed together with basil and bay leaf.  While the stew is cooking fish is baked in the oven.  Then, the fish is served on top of the tomato stew with a drizzle of herb oil and toasted, crusty bread.  

Ingredients 

• Cherry or Grape Tomatoes.  Any color of these tomatoes will work for this recipe.   I used a beautiful heirloom melody of cherry tomatoes.  
• Butter Beans – I love butter beans for this recipe because they really stand up when cooking however i cannot always find them at my local grocery store.  Cannellini or navy beans can be substituted. 
• White Fish – I used a piece of black cod when photographing this recipe.  I have also made this dish with Halibut and Sea Bass.  Use whichever white fish you prefer that is about 1.5-2 inches in thickness.  
• Herb oil – This is made by blending basil, parsley, olive oil and lemon.  The Herb Oil is drizzled on the fish and stew right before serving and adds a delicious pop of color and flavor to the dish. 

How To Cook Fish

I know some people are hesitant to cook fish at home. If you are one of those people, I urge you to try and you will see it is not as difficult as it seems. The key is to just keep an eye on the fish as it is cooking so it does not over cook.

In this recipe, the fish is coated in oil, salt and pepper and baked at 400 degrees fahrenheit. The fish will take about 10-12 minutes to cook.  I recommend buying fish that is 1.5 to 2 inches in thickness.  I used 4 fillets of Black Cod and they took about 10 minutes to cook in the oven.  If your fish is thinner, it will take less time to cook so I would recommend checking the fish after 8 minutes.  

Fish is done, flakes apart when poked with your finger or a fork and it is opaque in color. The internal temperature should reach 145 degrees Fahrenheit at the thickest part of the fish.  

Leftover Tips:

• I will often make this recipe for just two pieces of fish and save the leftover tomato and bean stew. The stew is delicious, served on toasted bread with any extra herb oil the next day for lunch or breakfast.
• Any leftover herb oil is also perfect for drizzling on a sunny side up egg for breakfast the next morning.

You May Also Like:

• Sheet Pan Mustard Salmon and Green Beans
• Healthy Couscous Chopped Salad with Feta
• Miso-Ginger Cod Bowls With Sweet Potato and Kale
• Shrimp Puttanesca with Zoodles (One Pot Meal)
• Lemony Broccolini and Swiss Chard Pasta (Vegan and GF Option)

DID YOU MAKE THIS RECIPE?

Please let me know how this recipe turns out for you by rating and leaving a comment below!

Find me on Instagram and if you made this recipe please share a picture with the hashtag #jensrootedkitchen.

Baked Fish Over Tomato and Bean Stew

This healthy dinner is surprisingly easy and quick to make. Tomatoes and beans are stewed together with basil and bay leaf. While the stew is cooking fish is baked in the oven. The fish is served on top of the tomato stew with a drizzle of herb oil and toasted, crusty bread.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Course dinner

Cuisine fish

Servings 4

Ingredients

  

Tomato and Bean Stew

• 2 pints Cherry or Grape tomatoes
• 15 oz can butter beans Drained and rinsed. Substitute navy or cannellini beans.
• 1 tbsp olive oil
• Salt and pepper
• 2 basil leaves
• 1 bay leaf

Baked Fish

• 4 fillets white fish About 1.5-2 inches in thickness. Use whichever white fish you prefer. I have made this with Black Cod, Halibut, and Seabass.
• 2 tbsp olive oil
• Salt and pepper

Herb oil

• ¼ cup basil
• ¼ cup parsley
• 6 tbsp olive oil
• 1 tbsp lemon
• Salt and pepper
• Bread for serving

Instructions

 

Tomato and Bean Stew

• In a large pot, heat oil over medium heat. Add tomatoes with a generous pinch of salt and pepper.
• Cook for about 5 minutes, stirring often. The tomatoes should be starting to burst and break down.
• Add bay leaf and basil. Cook for another 5 minutes. The tomatoes should mostly be softened at this point.
• Add the butter beans. Cook on low for 10 minutes, stirring often.
• Remove bay leaf. Taste for seasoning. Add salt and pepper as needed.

Baked Fish

• Preheat the oven to 400 degrees fahrenheit.
• Place fish on an oiled baking sheet. Brush with 2 tbsp oil and season to taste with salt and pepper.
• Bake for 10-12 minutes. The fish is done when opaque in color and flakes apart when poked with a fork. The internal temperature should reach 145 degrees Fahrenheit.

Herb oil

• Add all ingredients for the herb oil in a mini food processor or blender. Add a pinch of salt and pepper.
• Pulse until herbs are just chopped. Taste for seasoning, and add more salt and pepper if needed.*

Serve

• To plate the fish, divide the stew between 4 shallow bowls or plates. Place the cooked fish on top. Serve with a drizzle of the herb oil and slices of bread.

Notes

*Be careful not to over process, the herb oil will start to look like a green smoothie if blended too much.

Keyword basil, bread, cod, dinner, fish, herb oil, herbs, parsley, stew, tomatoes, White beans, white fish