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Skinny Fish w/ Tomato & Cannellini Relish

Source of Recipe

.
Skinny Fish w/ Tomato & Cannellini Relish

Bettycrocker.com
Prep Time 15 min - Total Time 30 min
Servings 4 (3 ounces cooked fish and 1/2 cup relish)

71% less sat fat • 35% less sodium than the original recipe. Take a trip to the Mediterranean in just 30 minutes by pairing fish with a salad of cannellini beans, rosemary, and tomatoes.

Ingredients:
1 pound fresh or frozen skinless fish fillets (cod, flounder, catfish, or trout)
1/4 teaspoon salt
1/8 teaspoon black pepper
3 tablespoons lemon juice
4 medium plum tomatoes
4 teaspoons olive oil
1 (19-ounce) can cannellini beans (white kidney beans), rinsed and drained
1 clove garlic, minced
1 teaspoon snipped fresh rosemary or 1/4 teaspoon dried rosemary, crushed
Lemon wedges
Fresh rosemary sprigs (optional)

Directions:
• 1 Thaw fish if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish. Sprinkle fish with 1/8 teaspoon salt and the pepper; drizzle with 1 tablespoon of the lemon juice. Set aside.

• 2 Heat a nonstick or well-seasoned grill pan or skillet over medium heat until hot. Meanwhile, cut tomatoes in half lengthwise. Brush tomatoes lightly with 1 teaspoon oil. Add tomato halves, cut sides down, to grill pan or skillet. Cook for 6 to 8 minutes or until tomatoes are very tender, turning once. Remove tomatoes from pan; set aside to cool slightly.

• 3 Place fish fillets on grill pan. Cook for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork, turning once halfway through cooking.

• 4 Coarsely chop grilled tomatoes. In a medium bowl gently toss together tomatoes, the remaining 2 tablespoons lemon juice, the beans, the remaining 3 teaspoons oil, the garlic, the snipped rosemary, and 1/8 teaspoon salt. Divide bean mixture among four dinner plates. Place fish on bean mixture. Serve with lemon wedges. If desired, garnish with fresh rosemary sprigs.

1/4 of recipe equals: Calories 230 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 50mg; Sodium 416mg; Total Carbohydrate 22g; Dietary Fiber 7g; Sugars 3g; Protein 29g ++++ Exchanges: 1-1/2 Starch; 0 Fruit; 1/2 Vegetable; 3-1/2 Lean Meat; ++++ Carbohydrate Choice 1-1/2