The following quick recipe is adapted from “Better Homes and Gardens Low-Fat & Luscious Italian.”
WHITEFISH WITH TUSCAN BEANS
Preparation time: 10 minutes
Cooking time: 12 minutes
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Yield: 4 servings
Tuscan beans:
1 tablespoon olive oil
1 medium clove garlic, peeled, minced
1 can (14 1/2 ounces) Italian stewed tomatoes, broken up, undrained
1 can (15 ounces) white beans, drained, rinsed, drained again
1 tablespoon slivered fresh sage leaves
Freshly ground black pepper to taste
Fish:
2 tablespoons fresh lemon juice
1 tablespoon each: olive oil, slivered fresh sage leaves
Pinch salt
10 grinds freshly ground black pepper
1 pound meaty fish, such as sturgeon, halibut or swordfish, about 1-inch thick
1. Heat oven to 450 degrees. To prepare beans, heat 1 tablespoon olive oil in medium saucepan over medium heat. Add garlic; cook 1 minute. Stir in undrained tomatoes, white beans, sage and pepper to taste. Reduce heat; simmer gently 10 minutes, stirring often. Keep warm.
2. To prepare fish, combine lemon juice, olive oil, sage, salt and pepper in small jar. Close jar and shake to blend.
3. Place fish on a rack in foil-lined baking pan. Pierce fish several times with a skewer and spoon half of the lemon mixture over top. Bake until just cooked through, about 12 minutes per inch of thickness. (Overcooking a meaty white fish will cause it to toughen.)
4. Spoon two tablespoons of the cooking liquid from fish into beans. Remove skin and bones from fish and cut into large chunks. Spoon beans onto serving plates and top with chunks of fish. Drizzle remaining lemon mixture over fish.
Nutrition information per serving:
Calories …… 295 Fat ………… 12 g Cholesterol .. 25 mg
Sodium ….. 620 mg Carbohydrates .. 22 g Protein ……. 25 g
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