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Halibut with WHite Beans in Tomato-Rosemary Broth from Cooking Light Recipe

Halibut with WHite Beans in Tomato-Rosemary Broth from Cooking Light Recipe

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Halibut with WHite Beans in Tomato-Rosemary Broth from Cooking Light

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Ingredients

Count

Nutrition

181

Calories

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Ingredients:

Serving

1 tbsp olive oil
4 (6 oz) halibut fillets
1/4 tsp salt
1/4 tsp freshly ground black pepper
2 clove garlic minced
2 cup chopped plum tomato (about 4)
1 1/2 cup fat-free , less sodium chicken broth
1/2 cup dry white wine
1 (16 oz) can cannellini beans rinsed & drained
1/2 tsp chopped fresh rosemary

Directions:

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle fish with salt and pepper. Add fish to pan; cook 5 minutes on each side or until fish flakes easily when tested with a fork, or until desired degree of doneness. Remove fish from pan; keep warm. Add garlic to pan; cook 30 seconds, stirring constantly. Stir in plum tomatoes, broth, wine and beans; bring to a boil. Reduce heat; simmer for 5 minutes. Remove from heat; stir in rosemary. Serve immediately.
CALORIES: 299 FAT: 7.9g (sat:1.1g, mono:3.8g, poly:2g) PROTEIN: 39.8g
CARB: 14.9g FIBER: 4g CHOL: 5.4mg IRON: 3.2mg SODIUM: 535mg
CALC: 117mg

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	181.13 Kcal (758 kJ)
Calories from fat	67.42 Kcal
		% Daily Value*
Total Fat	7.49g	12%
Cholesterol	13.03mg	4%
Sodium	355.97mg	15%
Potassium	512.34mg	11%
Total Carbs	8.66g	3%
Sugars	4.48g	18%
Dietary Fiber	2.73g	11%
Protein	14.54g	29%
Vitamin C	12mg	20%
Vitamin A	1.2mg	39%
Iron	49.5mg	275%
Calcium	74.4mg	7%

Amount Per 100 g
Calories	64.99 Kcal (272 kJ)
Calories from fat	24.19 Kcal
		% Daily Value*
Total Fat	2.69g	12%
Cholesterol	4.68mg	4%
Sodium	127.72mg	15%
Potassium	183.83mg	11%
Total Carbs	3.11g	3%
Sugars	1.61g	18%
Dietary Fiber	0.98g	11%
Protein	5.22g	29%
Vitamin C	4.3mg	20%
Vitamin A	0.4mg	39%
Iron	17.8mg	275%
Calcium	26.7mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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