Cod on Roasted Pepper and White Beans

Cod on Roasted Pepper and White Beans
Photo Credit: Peter Papoulakos.
Summary

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.

  • Servings
    4 Servings
  • Serving size
    3 ounces cooked fish + 1/2 cup bean mixture
Dinner Gluten-Free Lunch Main Dish Quick & Easy High in Fiber Seafood
Nutrition Facts

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 1g
  • Cholesterol 60mg
  • Sodium 510mg
  • Total Carbohydrate 21g
    • Dietary Fiber 7g
    • Total Sugars 2g
  • Protein 32g
  • Potassium 490mg
Dinner Gluten-Free Lunch Main Dish Quick & Easy High in Fiber Seafood
Ingredients

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
Directions

Directions

  1. 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.

  2. 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.

  3. 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.

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