This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is 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.
"A countryman between two lawyers is like a fish between two cats."
-Benjamin Franklin, Statesman
This is so simple. Cut some foil, preheat the oven, toss in the beans, fish, veggies, spices, oil and a bit of wine and you're good to go. You can prep these in advance and keep them in the fridge. Pop them in the oven and 20 minutes later you have a great dinner.
Servings: 2 | Serving size: 4 ounces fish with white beans and veggies
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
Leftovers are fair. Reheat gently (but not in the foil). Can be assembled up to 24 hours in advance and kept in the refrigerator until time to cook.
|1 15 ounce can||no salt added white beans (drained and rinsed)|
|2 4 ounce||halibut filets|
|1/2 large||yellow bell pepper (julienned)|
|4 large||black olives (sliced into strips)|
|2 Tbsp||olive oil|
|4 Tbsp||white wine|
|1 medium||green onion (sliced crosswise)|
|fresh ground black pepper (to taste)|
|1 tsp||fresh thyme leaves|
Preheat the oven to 375°F.
Fold two pieces of aluminum foil so that they are almost a square (15 inches x 12 inches). Starting at one end of the folded edge, cut a half of a heart shape in such a way that when the foil is opened it is in the shape of a heart.
Place half of the beans on top of one side of the heart shape for each of the pieces of foil. Top each with the halibut filets.
Add half of the yellow pepper strips, olives, capers, olive oil, white wine, green onion, salt, pepper and thyme to each piece of foil.
Close the foil packets and secure the edges by rolling the edge inward, starting at the point of the heart and working around to the base of the heart. The foil pouch with the fish inside will be in the shape of a large half circle.
Place the pouches on a cookie sheet and then into the oven. Cook for 15 minutes.
Remove each pouch to a plate and let stand 30 seconds before cutting the pouch open. There will be some hot steam that escapes when the foil is cut (be careful!).
Serving size: 4 ounces fish with white beans and veggies
|Calories 498||Calories from Fat 160|
|% Daily Value|
|Total Fat 18g||28%|
|Saturated Fat 3g||13%|
|Monounsaturated Fat 11g|
|Trans Fat 0g|
|Total Carbohydrates 43g||14%|
|Dietary Fiber 16g||63%|
|Vitamin A 10%||Vitamin C 304%|
|Calcium 18%||Iron 33%|
|Vitamin K 26 mcg||Potassium 1381 mg|
|Magnesium 204 mg|