This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"Cooking should be a carefully balanced reflection of all the good things of the earth."
-Jean & Pierre Troisgros, Chefs
Mediterranean diet at its best. Low fat white fish, olive oil, veggies, healthy beans with tons of fiber. This recipe calls for dried oregano but you can use about a teaspoon of fresh or about the same of rosemary. In the dead of winter the bright tomatoes in vinaigrette taste just like spring is coming on.
There is no bean that actually carries the name "white bean". When a recipe calls for white beans, it can mean any one of a number of choices of bean.
The most common white bean used are Navy beans. As with almost every bean, Navy beans have other names including Yankee beans, Boston beans, Boston Navy beans, Pea beans and white pearl beans. The French call these haricot blanc beans.
Another white bean choice is the Great Northern bean. These are slightly larger than Navy beans but are similar in taste and texture.
In some specialty shops you will find the French Flageolet beans (they are actually grown in California). These are a light, creamy bean with a fine texture when cooked that is not at all grainy.
There is also the white kidney bean. This is the one that the Italians call cannellini or fazolia. They are somewhat firmer than other white beans and make a great addition to soups.
Servings = 2 | Serving size =4 ounces fish with beans
Cooking Time = 45 Minutes
This recipe can be multiplied by 2,3.
This recipe does not make very good leftovers.
|1 1/2 cups||water|
|1 ounces||dried wild mushroom (like porcini)|
|12||grape tomatoes (quartered)|
|1 Tbsp||olive oil|
|1 Tbsp||flat leaf parsley (coarsely chopped)|
|1 tsp||balsamic vinegar|
|1 tsp||olive oil|
|1||slice (about 1 ounce) prosciutto ham (diced)|
|1/2 cup||carrot (peeled and small dice)|
|1/2 cup||celery (small dice)|
|1/2 cup||white part of leek (small dice)|
|1 15 ounce can||white beans (drained and rinsed well)|
|1/4 tsp||dried oregano|
|fresh ground black pepper (to taste)|
|2||4 ounce filets grouper (or other fatty white fish like halibut)|
|spray olive oil|
Place the water in a sauce pan over high heat. When the water boils add the dried porcini mushrooms and reduce the heat until the water is simmering. After the stock has cooked for about 15 minutes remove the pan from the heat.
Place the cut tomatoes, 1 Tbsp. olive oil, parsley and vinegar in a small bowl and toss well. Place the vinaigrette in the refrigerator to chill.
Preheat the oven to 400°F. Place a large non-stick skillet inside while the oven is preheating.
Place the 1 tsp. olive oil in a medium skillet over medium heat. Add the prosciutto and cook, stirring frequently for about 1 minute. Add the carrot and celery and cook, stirring frequently, for about two minutes. Add the leek and cook for another minute, stirring frequently.
Add the white beans, salt, pepper and oregano. Strain the mushroom broth into the skillet with the white beans and discard the porcini mushrooms.
Reduce the heat to simmer. Stir occasionally while the fish cooks.
Lightly spray the skillet in the oven with olive oil. Add the fish skin side down and return to the oven. Cook for about 6 minutes and turn the fish over.
While the fish is cooking divide the bean mixture between two plates. When the fish is done (about 5 minutes on the second side) place the filets on top of the beans. Top the fish with the chilled tomato vinaigrette and serve.
Serving size = 4 ounces fish with veggies
Servings = 2
Amount Per Serving
|Calories 462||Calories from Fat 120|
|% Daily Value|
|Total Fat 14g||21%|
|Saturated Fat 3g||13%|
|Monounsaturated Fat 8g|
|Trans Fat 0g|
|Total Carbohydrates 51g||17%|
|Dietary Fiber 14g||57%|
|Vitamin A 143%||Vitamin C 41%|
|Calcium 16%||Iron 26%|
|Vitamin K 68 mcg||Potassium 1549 mg|
|Magnesium 160 mg|