Description
This One Pan Fish & Risoni is a quick, nutritious, and satisfying meal that combines tender white fish fillets with creamy risoni, fresh tomatoes, olives, and cannellini beans. Perfect for busy weeknights, this one-pan dish is a delicious way to enjoy healthy recipes that are packed with flavor. It’s simple to prepare and packed with lean protein, making it an ideal choice for those looking for easy high-protein meals or Mediterranean-inspired dinner ideas.
Ingredients
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For the risoni:
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1 tbsp olive oil
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1/2 brown onion, sliced
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2 cups risoni
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2.5 cups chicken stock
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1 cup water
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1/2 tbsp dried oregano
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1 tsp lemon zest
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Juice of 1/2 lemon
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1 tbsp tomato paste
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300g cherry tomatoes, halved
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1 can (400g) cannellini beans, drained and rinsed
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1/2 cup pitted kalamata olives
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2 tbsp fresh parsley, finely chopped
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For the fish:
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600g white fish fillets (such as cod, hake, or tilapia)
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1 tbsp olive oil
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Salt and pepper
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1 tsp paprika
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Instructions
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Season the Fish:
Season the fish fillets with olive oil, salt, pepper, and paprika. Set aside. -
Prepare the Risoni:
Heat olive oil in a large, deep pan over medium heat. Add the sliced onion and cook for 1–2 minutes until softened.
Add the halved cherry tomatoes and cook until softened, about 3 minutes. -
Cook the Risoni:
Push the vegetables to the side of the pan and add the tomato paste. Stir to combine.
Mix in the risoni and cook for 1–2 minutes until lightly golden. -
Add the Liquids and Seasonings:
Pour in the chicken stock, water, dried oregano, lemon zest, and lemon juice. Stir, cover, and let cook for 5 minutes, stirring occasionally. -
Add the Olives and Fish:
Stir in the olives. Nestle the seasoned fish fillets on top of the risoni mixture, cover, and cook for 6–8 minutes, or until the fish is cooked through and flakes easily. -
Finish the Dish:
Remove the fish fillets and set them aside. Stir in the cannellini beans and let them warm through.
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Serve:
Sprinkle the dish with fresh parsley. Return the fish to the pan and serve directly from the pan, or divide the risoni into bowls and place the fish on top.
Notes
This dish can be easily adapted to your preferences. You can swap the white fish for salmon or another fish variety, or add more vegetables like spinach or zucchini. Serve with a side of mixed greens for extra freshness.
Nutrition
- Serving Size: 1 bowl
- Calories: 420 kcal
- Sugar: 6g
- Sodium: 850mg
- Fat: 17g
- Saturated Fat: 2g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 32g
- Cholesterol: 55mg