Directions:
- Sprinkle fillets evenly with salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fillets; cook 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from pan.
- Recoat pan with cooking spray. Add shallots; sauté 30 seconds. Stir in wine and rosemary; cook 30 seconds or until liquid almost evaporates. Add juice and syrup; bring to a boil, and cook 1 minute. Return fillets to pan; cook 1 minute on each side or until thoroughly heated.
- Seasoned haricots verts: Cook 1 pound haricots verts in boiling water 3 minutes or until crisp-tender. Drain; rinse with cold water. Pat dry. Combine with 1/3 cup chopped roasted red bell pepper and 1/4 cup toasted pine nuts. Combine 2 tablespoons red wine vinegar, 1/8 teaspoon salt, 1/8 teaspoon pepper, and 1/8 teaspoon dry mustard. Toss with bean mixture.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 86.03 Kcal (360 kJ) | ||
| Calories from fat | 10.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.14g | 2% | |
|---|---|---|---|
| Cholesterol | 13.03mg | 4% | |
| Sodium | 288.7mg | 12% | |
| Potassium | 236.92mg | 5% | |
| Total Carbs | 9.4g | 3% | |
| Sugars | 7.67g | 31% | |
| Dietary Fiber | 0.2g | 1% | |
| Protein | 6.58g | 13% | |
| Vitamin C | 23.7mg | 39% | |
| Iron | 0.1mg | 0% | |
| Calcium | 16.3mg | 2% | |
| Amount Per 100 g | |||
| Calories | 85.71 Kcal (359 kJ) | ||
| Calories from fat | 10.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.14g | 2% | |
|---|---|---|---|
| Cholesterol | 12.99mg | 4% | |
| Sodium | 287.64mg | 12% | |
| Potassium | 236.06mg | 5% | |
| Total Carbs | 9.37g | 3% | |
| Sugars | 7.64g | 31% | |
| Dietary Fiber | 0.2g | 1% | |
| Protein | 6.56g | 13% | |
| Vitamin C | 23.6mg | 39% | |
| Iron | 0.1mg | 0% | |
| Calcium | 16.2mg | 2% | |
* 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.
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