Halibut with White Beans in Tomato-Rosemary Broth

Halibut with White Beans in Tomato-Rosemary Broth Recipe
Becky Luigart-Stayner; Melanie J. Clarke
Beans absorb some of the delicious broth. For a special dinner, serve in shallow rimmed bowls and top each serving with a fresh rosemary sprig.

Yield:

4 servings (serving size: 1 fillet and about 3/4 cup bean mixture)

Recipe from

Cooking Light

Recipe Time

Prep: 35 Minutes

Nutritional Information

Calories 299
Caloriesfromfat 24 %
Fat 7.9 g
Satfat 1.1 g
Monofat 3.8 g
Polyfat 2 g
Protein 39.8 g
Carbohydrate 14.9 g
Fiber 4 g
Cholesterol 54 mg
Iron 3.2 mg
Sodium 535 mg
Calcium 117 mg

Ingredients

1 tablespoon olive oil
4 (6-ounce) halibut fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 garlic cloves, minced
2 cups chopped plum tomato (about 4)
1 1/2 cups fat-free, less-sodium chicken broth
1/2 cup dry white wine
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 teaspoon chopped fresh rosemary

Preparation

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly 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 tomato, broth, wine, and beans; bring to a boil. Reduce heat, and simmer 5 minutes. Remove from heat; stir in rosemary. Serve immediately.

Note:

Barbara Seelig-Brown,

Stress Free Cooking

October 2007
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