Baked fish with tomatoes, beans and olives

Baked fish with tomatoes, beans and olives

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  • 0:20 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

Grab a few ingredients for this victorious baked fish dish – ready in around half an hour!

Featured in
Winter recipes, Nutrition information


  • 2 teaspoons fennel seeds
  • 1 teaspoon sweet paprika
  • 1/2 teaspoon dried chilli flakes
  • 4 fish cutlets, such as blue-eye trevalla, salmon or ocean trout
  • 2 1/2 tablespoons olive oil, plus extra, to drizzle
  • 1 lemon
  • 3 cloves garlic
  • 400g can cherry tomatoes or diced tomatoes
  • 400g can butter beans
  • 55g (1/3 cup) pitted kalamata olives
  • 300g frozen broad beans
  • Crusty bread, to serve


  • Step 1
    Preheat oven to 220C. Finely chop fennel seeds and combine with paprika and chilli. Rub fish with 1 tablespoon oil, then dust in spice mixture. Halve lemon, then thinly slice. Peel, then thinly slice garlic.
  • Step 2
    Heat remaining 1 1/2 tablespoons oil in a large, ovenproof frying pan over medium heat. Add fish and cook for 1 1/2 minutes each side or until browned but not quite cooked through. Transfer to a plate. Add garlic to pan and cook, stirring, for 1 minute or until fragrant. Add lemon and cook, turning, for 1 minute or until it starts to caramelise. Add tomatoes. Drain and rinse butter beans, then add to pan with olives. Bring to a simmer, place fish on top, transfer pan to oven and bake for 5 minutes.
  • Step 3
    Meanwhile, pour boiling water over broad beans and stand for 1 minute. Drain, then squeeze beans from skins. Remove pan from oven, gently stir in beans, then bake for a further 5 minutes or until fish is just cooked.
  • Step 4
    Divide among plates and drizzle with a little extra oil. Serve with bread.

  • High fibre
  • High protein
  • Low carb
  • Low kilojoule
  • Low sugar
  • Lower gi


  • 1371 kj


  • 15g

    Fat Total

  • 2g

    Saturated Fat

  • 10g


  • 34g


  • 71mg


  • 335.35mg


  • 6g

    Carbs (sugar)

  • 10g

    Carbs (total)

All nutrition values are per serve
  • Author: Sophia Young
  • Image credit: Ben Dearnley
  • Publication: MasterChef



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