Healthified Fish with Tomato and Cannellini 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.

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Fat Reduced By 6g
Sodium Reduced By 300mg
Saturated Fat Reduced By 2 1/2g

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 3 ounces cooked fish and 1/2 cup relish

Calories: 230
Calories from Fat: 50),

% Daily Value

Total Fat: 6g; 6%
(Saturated Fat 1g, 1% Trans Fat 0g 0% ),
Cholesterol: 50mg; 50%;
Sodium: 560mg; 560%;
Total Carbohydrate: 22g; 22%
(Dietary Fiber 7g 7% Sugars 3g 3% ),
Protein: 29g; 29%

% Daily Value*:

Vitamin A: 15%;
Vitamin C: 30%;
Calcium: 6%;
Iron: 10%;

Exchanges:

1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 3 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

1 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 15 min
Total Time 30 min
Servings 4

Ingredients

1: pound fresh or frozen skinless fish fillets (cod, flounder, catfish, or trout)

1/2: teaspoon salt

1/8: teaspoon black pepper

3: tablespoons lemon juice

4: medium plum tomatoes

4: teaspoons olive oil

1: (19-ounce) can Progresso® 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 1/4 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 1/4 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.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
1 teaspoon salt	1/2 teaspoon salt
3 tablespoons whipping cream	3 tablespoons lemon juice
2 tablespoons salad oil	4 teaspoons olive oil

Nutritional Highlights

Calories		280 (before) 230 (after)
Fat		1 (before) 0 (after)
Saturated Fat		3 1/2 g (before) 1 g (after)
Sodium		860 mg (before) 560 mg (after)
Total Fat		12 g (before) 6 g (after)

Reviews

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1 - 1 of 1 Reviews View All

Posted 1/20/2011 3:05:45 PM REPORT ABUSE mojorabbit said:

Rating:

I warmed the bean mixture in the microwave for a minute or so and added extra lemon juice and garlic. I added some lemon zest as well as juice to the fish. Hubby loved it.

1 - 1 of 1 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/19/2012. NOTE: We do not include optional ingredients in our calculations.