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Cod on Roasted Pepper and White Beans

This dish calls for fish and beans – both tasty, lean protein options! Serve it with a green salad or steamed green beans to round out your meal.

Nutrition Facts

Serving Size: 3 ounces cooked fish + 1/2 cup bean mixture

  • Calories 285
  • Carbohydrate 21 g
  • Protein 32 g
  • Fat 9.0 g
  • Saturated Fat 1.1 g
  • Sugar 2 g
  • Dietary Fiber 7 g
  • Cholesterol 60 mg
  • Sodium 505 mg
  • Potassium 490 mg

This Recipe Serves 4

Ingredients

Fish
½ teaspoon paprika
¼ teaspoon salt
¼ teaspoon black pepper
4 fish fillets such as cod (about 5 ounces each), rinsed and patted dry
1 teaspoon extra-virgin olive oil

Beans
¼ cup water
1 (15-ounce) can no-salt-added navy beans or Great Northern, rinsed and drained
16 pitted kalamata olives, coarsely chopped
½ cup diced roasted red peppers
2 medium garlic cloves, minced
2 teaspoons extra-virgin olive oil
½ teaspoon chopped fresh rosemary or to taste
1/8 teaspoon salt

Instructions

  1. In a small bowl, combine the paprika, ¼ teaspoon of salt, and black pepper. Sprinkle both sides of the fillets with the paprika mixture. Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat. Cook the fillets 4 minutes, turn, and cook 3 minutes or until opaque in center. 
  2. Meanwhile, bring the water to a boil over medium-high heat in a medium saucepan. Add the remaining bean ingredients. Cook 1-2 minutes to heat through. Remove from heat, cover, and let stand while fish is cooking. 
  3. To serve, place equal amounts of the bean mixture in each of 4 shallow soup bowls or rimmed dinner plates and top with the fillets.

From Gluten-Free Meals for People with Diabetes by Nancy S. Hughes and Lara Rondinelli-Hamilton, RD, LDN, CDE

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