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Skinny Fish with Tomato and Cannellini Relish

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Skinny Fish with Tomato and Cannellini Relish
  • Prep Time 15 min
  • Total Time 30 min
  • Servings 4
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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.

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)

Directions

  • 1 Thaw 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.
  • 2 Heat 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.
  • 3 Place 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.
  • 4 Coarsely 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 Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 3 ounces cooked fish and 1/2 cup relish
Calories
230
(
Calories from Fat
50
)
Daily Value
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
*Percent Daily Values are based on a 2,000 calorie diet.
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