Healthified Fish with Tomato and Cannellini Relish
Healthified Fish with Tomato and Cannellini Relish
Provided by: live better america
total
prep
71% less sat fat • 35% less sodium than the original recipeĀ see the comparison. 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
- Fresh rosemary sprigs (optional)
- 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
Directions
- 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.
- 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.
- 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.
- 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.
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