Halibut with WHite Beans in Tomato-Rosemary Broth from Cooking Light |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Ingredients:
1 tablespoon(s) olive oil |
4 (6 oz) halibut fillets |
1/4 teaspoon(s) salt |
1/4 teaspoon(s) freshly ground black pepper |
2 clove(s) garlic minced |
2 cup(s) chopped plum tomato (about 4) |
1 1/2 cup(s) fat-free, less sodium chicken broth |
1/2 cup(s) dry white wine |
1 (16 oz) can(s) cannellini beans rinsed & drained |
1/2 teaspoon(s) chopped fresh rosemary |
Directions:
1. 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.
2. CALORIES: 299 FAT: 7.9g (sat:1.1g, mono:3.8g, poly:2g) PROTEIN: 39.8g
3. CARB: 14.9g FIBER: 4g CHOL: 5.4mg IRON: 3.2mg SODIUM: 535mg
4. CALC: 117mg
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