Halibut With White Beans In Tomato Rosemary Broth
|Olive oil||1 Tablespoon|
|Halibut fillets||24 Ounce (Four 6 Ounce Pieces)|
|Freshly ground black pepper||1⁄2 Teaspoon|
|Garlic||2 Clove (10 gm), minced|
|Chopped plum tomato||2 Cup (32 tbs) (4 Pieces)|
|Fat free less sodium chicken broth||1 1⁄2 Cup (24 tbs)|
|Dry white wine||1⁄2 Cup (8 tbs)|
|Canned cannellini beans/Other white beans||16 Ounce, drained, rinsed|
|Chopped rosemary||1⁄2 Teaspoon|
Heat the olive 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 fish over bean mixture.
Calories 290 Calories from Fat 55
% Daily Value*
Total Fat 6 g9.4%
Saturated Fat 0.89 g4.5%
Trans Fat 0 g
Cholesterol 36.3 mg12.1%
Sodium 250.3 mg10.4%
Total Carbohydrates 23 g7.7%
Dietary Fiber 5.9 g23.8%
Sugars 0.5 g
Protein 32 g64.4%
Vitamin A 14.2% Vitamin C 15.6%
Calcium 9% Iron 19.3%
*Based on a 2000 Calorie diet