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Cod on Roasted Pepper and White Beans
5 min prep time
15 min cook time
4servings
How to Make Cod on Roasted Pepper and White Beans
This dish calls for fish and beans – both tasty, lean protein options! Serve it with a green salad or steamed green beans to round out your meal.
5 min prep time
15 min cook time
4servings
1, 5 oz fish fillet and 1 cup tomato, pepper, and bean mixture
Print Recipe >
Step-By-Step Instructions:
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In a small bowl, combine the paprika, 1/4 Tsp. of salt, and black pepper. Sprinkle both sides of the fillets with the paprika mixture. Heat 1 Tsp. of the oil in a large nonstick skillet over medium heat. Cook the fillets 4 minutes, turn, and cook 3 minutes or until opaque in center.
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Place tomatoes in a medium saucepan and heat over medium heat to just boiling. Add the beans, red peppers, garlic, 2 tsp olive oil and rosemary and cook 1-2 minutes to heat through. Remove from heat, cover, and let stand while fish is cooking.
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Divide the tomato, bean and pepper mixture equally between 4 shallow bowls and top each with a fish fillet.
Nutrition facts
4 Servings
-
Serving Size
1, 5 oz fish fillet and 1 cup tomato, pepper, and bean mixture
- Amount per serving Calories 220
- % Daily value*
-
Total Fat
4g
5%
- Saturated Fat 0.5g 3%
- Trans Fats 0g
- Cholesterol 65mg 22%
- Sodium 440mg 19%
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Total Carbohydrate
18g
7%
- Dietary Fiber 6g 21%
- Total Sugars 5g
- Added Sugars 0g 0%
- Protein 30g
- Potassium 950mg 20%
Ingredients
fish fillets (such as cod, about 5 ounces each, patted dry)
4 whole
paprika
1/2 tsp
salt
1/4 tsp
black pepper
1/4 tsp
Extra Virgin Olive Oil (divided use)
3 tsp
canned diced tomatoes, no salt added
1 can, 14.5 oz
canned navy or great northern beans (no-salt-added, rinsed and drained)
1 can, 15 ounces
roasted red peppers (diced)
1/4 cup
medium garlic (minced)
2 clove
fresh rosemary or to taste (chopped)
1/2 tsp fresh (1 tsp dried)
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