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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.
4servings
3 ounces cooked fish + 1/2 cup bean mixture
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Step-By-Step Instructions:
- 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.
- Meanwhile, bring the water to a boil over medium-high heat in a medium saucepan. Add the remaining bean ingredients. Cook 1-2 minutes to heat through. Remove from heat, cover, and let stand while fish is cooking.
- To serve, place equal amounts of the bean mixture in each of 4 shallow soup bowls or rimmed dinner plates and top with the fillets.
Nutrition facts
4 Servings
-
Serving Size
3 ounces cooked fish + 1/2 cup bean mixture
- Amount per serving Calories 285
-
Total Fat
9g
- Saturated Fat 1.1g
- Trans Fats 0g
- Cholesterol 60mg
- Sodium 505mg
-
Total Carbohydrate
21g
- Dietary Fiber 7g
- Total Sugars 2g
- Added Sugars 0g
- Protein 32g
- Potassium 490mg
- Phosphorous 0mg
Ingredients
paprika
1/2 tsp
salt
1/4 tsp
black pepper
1/4 tsp
fish fillets (such as cod, about 5 ounces each, rinsed and patted dry)
4
Extra Virgin Olive Oil
1 tsp
water
1/4 cup
navy beans or Great Northern (15-ounce, no-salt-added, rinsed and drained)
1 can
Kalamata olives (pitted, coarsely chopped)
16
roasted red peppers (diced)
1/2 cup
medium garlic (minced)
2 clove
Extra Virgin Olive Oil
2 tsp
fresh rosemary or to taste (chopped)
1/2 tsp
salt
1/8 tsp
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