Oven Baked Fish with Chickpeas, Spinach and Tomatoes

This oven baked fish with chickpeas, spinach, and tomatoes is a vibrant one-pan meal that combines crispy panko-coated fish with tender vegetables tossed in a bright lemon and garlic dressing. It’s wholesome, satisfying, and elegant enough for guests while still being simple enough for a busy weeknight.

Why You’ll Love This Recipe

This recipe brings together contrasting textures and flavors in one dish. The fish bakes up flaky and moist with a crisp topping, while the chickpeas add heartiness and the spinach and tomatoes keep everything fresh and colorful. It’s a complete meal with minimal cleanup, naturally balanced, and easy to customize with different vegetables or seasonings.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the fish and vegetables
450 grams white fish fillets (such as haddock, cod, halibut, or grouper), about 2 fillets
4 cups baby spinach leaves
1 can (19 ounces / 540 grams) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved

For the lemon garlic dressing
1/4 cup olive oil, divided
Zest of 1 lemon, divided
Juice of 1/2 lemon
1 garlic clove, finely minced
1/2 teaspoon salt
Black pepper, to taste

For the panko topping
1/4 cup panko breadcrumbs
2 tablespoons olive oil
1/2 teaspoon lemon zest (reserved from above)
Pinch of salt
Black pepper, to taste

Directions

Preheat the oven to 375°F (190°C). Prepare a 9 x 13 inch baking dish and lightly coat it with olive oil.

In a small bowl, combine the olive oil, all but 1/2 teaspoon of the lemon zest, lemon juice, minced garlic, salt, and black pepper. Stir well to blend.

In another small bowl, mix the panko breadcrumbs with the reserved 1/2 teaspoon lemon zest, 2 tablespoons olive oil, a pinch of salt, and black pepper.

Add the spinach, chickpeas, and cherry tomatoes to the baking dish. Pour in all but 1 tablespoon of the lemon garlic dressing and toss gently to coat the vegetables evenly.

Place the fish fillets on top of the vegetables. Spoon or brush the remaining dressing over the fish.

Sprinkle the panko mixture evenly over the fillets, pressing gently so the crumbs adhere.

Bake for 15 to 20 minutes, depending on the thickness of the fish, until the fish flakes easily with a fork. Switch the oven to broil and cook for an additional 1 to 2 minutes to lightly brown the topping. Serve immediately.

Servings and timing

This recipe makes 2 generous servings.
Preparation time is approximately 25 minutes.
Cooking time is about 20 minutes.

Variations

You can substitute the chickpeas with white beans or cooked lentils for a different texture.
Add sliced red onion or zucchini to the vegetable base for extra flavor.
For a stronger citrus note, add a splash of lemon juice just before serving.
If you prefer a thicker crust, increase the panko topping by an additional 2 to 3 tablespoons.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 3 days.
To reheat, place in a preheated 350°F (175°C) oven until warmed through. This helps maintain the crispness of the topping better than microwaving.

FAQs

What type of fish works best for this recipe?

Firm white fish such as haddock, cod, halibut, or grouper works best because it holds its shape while baking.

Can I use frozen fish?

Yes, but make sure it is fully thawed and patted dry before using to avoid excess moisture.

Is this recipe suitable for meal prep?

It can be prepared ahead, but it’s best enjoyed fresh to preserve the crispy topping.

Can I make this dish dairy-free?

The recipe is naturally dairy-free as written.

What can I serve alongside this dish?

It works well on its own, but you can add a simple salad, rice, or crusty bread if desired.

Can I replace panko with regular breadcrumbs?

Yes, unseasoned regular breadcrumbs can be used, though panko gives a lighter crunch.

How do I know when the fish is fully cooked?

The fish should flake easily with a fork and appear opaque throughout.

Can I double the recipe?

Yes, simply use a larger baking dish or multiple dishes and avoid overcrowding.

Will the spinach release too much liquid?

The spinach wilts during baking but blends into the dish without making it watery when properly baked.

Can I add herbs to this recipe?

Fresh parsley, dill, or oregano added before serving work very well.

Conclusion

Oven baked fish with chickpeas, spinach, and tomatoes is a simple yet impressive dish that delivers on both flavor and nutrition. With its crisp topping, vibrant vegetables, and zesty dressing, it’s a reliable recipe you’ll want to make again and again, whether for a quiet dinner at home or a special gathering.

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