Microwave white fish, white beans and olives

Heart Smart Gluten Free Low Sodium

Not only does this dish provide a lean meat (fish), but it is also high in fiber for a healthy heart and gut.


2 tablespoons chopped fresh oregano
4 teaspoons chopped fresh thyme
2 15-ounce cans no salt added cannellini beans
1/2 cup garlic stuffed olives, sliced thinly
1/2 cup water
6 4-ounce halibut fillets
1 medium sweet onion, sliced thinly
1 medium jalapeño pepper, seeds and ribs removed and sliced thinly
2 lemons, sliced thinly and seeds removed
1/4 cup extra-virgin olive oil


  1. In a microwave-safe 9x11 pan, combine the oregano, thyme, beans, olives and water.
  2. Lay the fish filets over the bean mixture, pressing slightly.
  3. Lay the onions slices over the fish. Sprinkle on the jalapeno slices and then lay the lemon slices on top, overlapping. Drizzle with the oil.
  4. Cover the pan with a lid or plastic wrap so no steam can escape. Microwave on high for 5 minutes and then check for doneness. The fish should pull apart easily. If the fish not fully cooked, continue to cook and check for doneness every 30 seconds.
  5. When fish is done, allow to sit in microwave covered for 1 to 2 minutes. Enjoy!

Makes 6 servings

Recipe contains: Fish

Carb choices per serving: 1 3/4

First Published: 09/21/2020
Last Reviewed: 09/18/2020

microwave white fish white beans and olives 1090809652
You can enjoy this fish with no sauce because there is plenty of flavor from the herbs and vegetables. 
microwave white fish white beans and olives nutrition label