recipes3 min read

Mediterranean White Fish

2026-03-07

#dinner#seafood#low-fodmap#high-protein#mediterranean#gut-friendly

Mediterranean White Fish

Tender white fish baked in foil packets with cannellini beans, fresh basil, and red bell peppers—a simple, healthy, and flavorful meal.

2026-03-07 • 3 min read

Prep Time
10 min
Cook Time
25 min
Servings
2

Nutrition (per serving)

Calories: 320
Protein: 38g
Carbs: 28g
Fat: 6g

* Nutritional values are estimates

Ingredients

  • 1 can cannellini beans, drained and rinsed
  • 1 red bell pepper, sliced
  • 3 tbsp fresh basil, chopped
  • 2 portions white fish (halibut, tilapia, haddock, or flounder)
  • 1 lemon (zest and juice if tolerated)
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 450°F.
  2. Cut 2 sheets of aluminum foil, approximately 18 inches long by 12 inches wide.
  3. Fold each sheet in half and create a small lip around the edge to hold the ingredients.
  4. Divide the cannellini beans equally between the two foil sheets as the base layer.
  5. Layer with the fresh basil and sliced red bell peppers.
  6. Top with the white fish portions.
  7. Drizzle with olive oil and sprinkle with lemon zest and lemon juice if tolerated. Season with salt and pepper.
  8. Fold the foil over the top and pinch the edges to form a loose closure, creating a sealed packet.
  9. Place the foil packets onto a baking sheet.
  10. Bake for 20 to 25 minutes at 450°F.
  11. Carefully remove the foil packets with tongs and let cool slightly.
  12. Open packets carefully (steam will be hot) and spoon contents onto plates to serve.
Tags: dinner, seafood, low-fodmap, high-protein, mediterranean, gut-friendly
Recipe adapted from: Bill Phillips, Body for Life

From Tracy's Health Journey | Not medical advice • Consult your healthcare provider

© 2026 Tracy. All rights reserved.

⏱️
Prep Time
10 min
🔥
Cook Time
25 min
🍽️
Servings
2

Nutrition per Serving

320
calories
38g
protein
28g
carbs
6g
fat

* Nutritional values are estimates

Ingredients

  • ✓1 can cannellini beans, drained and rinsed
  • ✓1 red bell pepper, sliced
  • ✓3 tbsp fresh basil, chopped
  • ✓2 portions white fish (halibut, tilapia, haddock, or flounder)
  • ✓1 lemon (zest and juice if tolerated)
  • ✓1 tbsp olive oil
  • ✓Salt and pepper to taste

Instructions

  1. 1Preheat oven to 450°F.
  2. 2Cut 2 sheets of aluminum foil, approximately 18 inches long by 12 inches wide.
  3. 3Fold each sheet in half and create a small lip around the edge to hold the ingredients.
  4. 4Divide the cannellini beans equally between the two foil sheets as the base layer.
  5. 5Layer with the fresh basil and sliced red bell peppers.
  6. 6Top with the white fish portions.
  7. 7Drizzle with olive oil and sprinkle with lemon zest and lemon juice if tolerated. Season with salt and pepper.
  8. 8Fold the foil over the top and pinch the edges to form a loose closure, creating a sealed packet.
  9. 9Place the foil packets onto a baking sheet.
  10. 10Bake for 20 to 25 minutes at 450°F.
  11. 11Carefully remove the foil packets with tongs and let cool slightly.
  12. 12Open packets carefully (steam will be hot) and spoon contents onto plates to serve.

Recipe adapted from: Bill Phillips, Body for Life

Why This Recipe Works

This gentle Mediterranean-inspired dish uses the foil packet cooking method to create perfectly tender, moist fish with minimal cleanup. The cannellini beans provide fiber and protein, while the fresh basil and bell peppers add color and nutrients without overwhelming sensitive stomachs.

Health Benefits

  • High protein: White fish and beans deliver lean, digestible protein
  • Omega-3 rich: Fish provides heart-healthy fats
  • Low-FODMAP friendly: No onions or garlic to trigger digestive issues
  • Anti-inflammatory: Fresh herbs and olive oil reduce inflammation
  • Gut-gentle: Mild flavors that won't irritate sensitive systems

Fish Options

Choose any mild white fish based on availability and preference:

  • Halibut: Firm texture, slightly sweet flavor
  • Tilapia: Very mild, budget-friendly option
  • Haddock: Delicate, flaky texture
  • Flounder: Tender and light
  • Cod: Classic choice with mild flavor

Cooking Tips

  • Don't overfill packets: Leave room for steam to circulate
  • Seal edges well: But not too tight—steam needs space
  • Use parchment alternative: If sensitive to aluminum, use parchment paper instead
  • Check doneness: Fish should flake easily with a fork
  • Be careful of steam: Open packets away from your face

Modifications

  • Skip lemon: If citrus triggers reflux, omit entirely
  • Add vegetables: Include zucchini or cherry tomatoes (if tolerated)
  • Swap beans: Try white beans or chickpeas instead of cannellini
  • Extra herbs: Add fresh oregano or parsley if desired
  • Garlic-infused oil: Use instead of plain olive oil for added flavor

Serving Suggestions

  • Serve over quinoa or brown rice for a complete meal
  • Pair with a simple green salad
  • Add roasted vegetables on the side
  • Drizzle with extra olive oil before serving