Average: 4 (1 vote)
Active time
25 minutes
Total time
35 minutes
6 servings
Serving Size
1/6 recipe

1 ½ tablespoons olive oil

1 medium onion, sliced

1 fennel bulb, thinly sliced

5 cloves garlic, minced

1 (28-ounce) can diced tomatoes (preferably no-salt-added)

1 (14-ounce) can diced tomatoes (preferably no-salt-added)

1 (15-ounce) can white beans, rinsed and drained (preferably no-salt-added)

1 ¼ teaspoons salt

1 teaspoon garam masala* seasoning

1 pound white fish, like cod or haddock

1 orange, peeled and segmented

3 tablespoons chopped fresh dill


  1. Heat a dutch oven or large soup pot over medium heat, then coat with olive oil. 
  2. Add the onion, fennel, and garlic and sauté until onions soften, about 5 minutes. 
  3. Add all of the tomatoes, white beans, salt, and garam masala and cook, covered, over medium heat for 5 minutes. 
  4. Submerge fish fillets in tomato sauce, cover with orange segments, then cook, with the lid on, for an additional 5 minutes, until the fish is cooked through. 
  5. Turn off heat and let rest, covered, for 5 minutes. Taste and adjust seasoning if needed. Stir in dill before serving.


* Garam masala is a delicious blend of warming spices that we highly recommend. If you’re unable to find it, you can substitute 1 teaspoon cumin and ¼ teaspoon allspice instead of the 1 teaspoon garam masala.

An Oldways recipe, courtesy of Kelly Toups


Calories: 230
Total Fat: 4g
Saturated Fat: 0.5g
Sodium: 580mg
Carbohydrate: 28g
Fiber: 7g
Total Sugar: 10g (Added Sugar: 0g)
Protein: 20g

Yield: 6 servings

Serving Size: 1/6 recipe

How'd it Taste?

Super easy! Tastes great with crusty bread.
Agreed! So glad you enjoyed it.

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