Skinny Fish with Tomato and Cannellini Relish
Updated Sep 20, 2016
71% less sat fat • 35% less sodium than the original recipe. Take a trip to the Mediterranean in just 30 minutes by pairing fish with a salad of cannellini beans, rosemary, and tomatoes.
Skinny Fish with Tomato and Cannellini Relish
- Prep Time 15 min
- Total 30 min
- Servings 4
- Ingredients 11
Ingredients
- 1 pound fresh or frozen skinless fish fillets (cod, flounder, catfish, or trout)
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
- 3 tablespoons lemon juice
- 4 medium plum tomatoes
- 4 teaspoons olive oil
- 1 (19-ounce) can cannellini beans (white kidney beans), rinsed and drained
- 1 clove garlic, minced
- 1 teaspoon snipped fresh rosemary or 1/4 teaspoon dried rosemary, crushed
- Lemon wedges
- Fresh rosemary sprigs (optional)
Instructions
-
Step1Thaw fish if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish. Sprinkle fish with 1/4 teaspoon salt and the pepper; drizzle with 1 tablespoon of the lemon juice. Set aside.
-
Step2Heat a nonstick or well-seasoned grill pan or skillet over medium heat until hot. Meanwhile, cut tomatoes in half lengthwise. Brush tomatoes lightly with 1 teaspoon oil. Add tomato halves, cut sides down, to grill pan or skillet. Cook for 6 to 8 minutes or until tomatoes are very tender, turning once. Remove tomatoes from pan; set aside to cool slightly.
-
Step3Place fish fillets on grill pan. Cook for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork, turning once halfway through cooking.
-
Step4Coarsely chop grilled tomatoes. In a medium bowl gently toss together tomatoes, the remaining 2 tablespoons lemon juice, the beans, the remaining 3 teaspoons oil, the garlic, the snipped rosemary, and 1/4 teaspoon salt. Divide bean mixture among four dinner plates. Place fish on bean mixture. Serve with lemon wedges. If desired, garnish with fresh rosemary sprigs.
Nutrition
230
Calories
6g
Total Fat
29g
Protein
22g
Total Carbohydrate
3g
Sugars
Nutrition Facts
Serving Size: 3 ounces cooked fish and 1/2 cup relish
- Calories
- 230
- Calories from Fat
- 50
- Total Fat
- 6g
- 0%
- Saturated Fat
- 1g
- 0%
- Trans Fat
- 0g
- Cholesterol
- 50mg
- 0%
- Sodium
- 560mg
- 0%
- Total Carbohydrate
- 22g
- 0%
- Dietary Fiber
- 7g
- 0%
- Sugars
- 3g
- Protein
- 29g
% Daily Value*:
- Vitamin A
- 15%
- 15%
- Vitamin C
- 30%
- 30%
- Calcium
- 6%
- 6%
- Iron
- 10%
- 10%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 3 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;Carbohydrate Choice
1 1/2
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