Easy, elegant and lightning-fast, this seared fish with white bean salad is an impressive dish that can enliven a busy weeknight. Any mild white fish works in place of halibut. Cod, flounder and snapper are tasty swaps.
You can reduce the calories in this meal by using 4-ounce fillets instead of 6-ounce. Serve with a side of steamed or roasted vegetables for additional fiber.
Active time: 20 minutes | Total time: 20 minutes
Halibut With Lemon-Herb White Beans
Ingredients
- 4 (6-oz./170g) skinless halibut fillets
- 3/4 tsp coarse kosher salt, divided
- 1/2 tsp black pepper, divided
- 3 tbsp (44mL) olive oil, divided
- 1 tsp lemon zest, grated
- 2 tbsp (30mL) fresh lemon juice
- 1/2 cup (20g) fresh parsley, chopped
- 1 tbsp fresh oregano, chopped
- 2 (15.5-oz./439g) cans reduced-sodium cannellini beans, rinsed and drained
Directions
Sprinkle fish evenly with 3/8 tsp salt and 1/4 tsp black pepper. Heat 1 tbsp olive oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook until fish flakes easily when tested with a fork, or until internal temperature reaches 145°F (63°C), about 4–5 minutes on each side.
While the fish cooks, whisk together the remaining 2 tbsp olive oil, lemon zest, lemon juice, and the remaining 3/8 tsp salt and 1/4 tsp pepper in a medium bowl. Stir in parsley, oregano, and cannellini beans. Serve the bean salad with the fish.
Serves: 4 | Serving Size: 1 fillet and about 3/4 cup bean salad
Nutrition (per serving): Calories: 414; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 30mg; Sodium: 668mg; Carbohydrate: 36g; Dietary Fiber: 12g; Sugar: 0g; Protein: 43g
Nutrition Bonus: Potassium: 561mg; Iron: 38%; Vitamin A: 14%; Vitamin C: 23%; Calcium: 21%
Originally published: May 4, 2021; Updated: March 2026
The post Halibut With Lemon-Herb White Beans appeared first on MyFitnessPal Blog.
from MyFitnessPal Blog https://ift.tt/lbLNgDU
via IFTTT
0 Comments