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Lunch: 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.
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Fish
½ teaspoon paprika
¼ teaspoon salt
¼ teaspoon black pepper
4 fish fillets such as cod (about 5 ounces each), rinsed and patted dry
1 teaspoon extra-virgin olive oil
Beans
¼ cup water
1 (15-ounce) can no-salt-added navy beans or Great Northern, rinsed and drained
16 pitted kalamata olives, coarsely chopped
½ cup diced roasted red peppers
2 medium garlic cloves, minced
2 teaspoons extra-virgin olive oil
½ teaspoon chopped fresh rosemary or to taste
1/8 teaspoon salt
Instructions
In a small bowl, combine the paprika, ¼ teaspoon of salt, and black pepper. Sprinkle both sides of the fillets with the paprika mixture. Heat 1 teaspoon 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.
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Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 285 kcal | ||
| Fat 9 g | ||
| Carbohydrate 21 g | ||
| Protein 32 g | ||
| Cholesterol 60 mg | ||
| Saturated Fat 1.1 g | ||
| Sodium 505 mg | ||
| Sugar 2 g | ||
| Fiber 7 g | ||
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