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Healthified Fish with Tomato and Cannellini Relish

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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.

  • 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 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.

Nutrition Info

The Quick Take: Healthified

  • Fat Reduced By 6g
  • Sodium Reduced By 300mg
  • Saturated Fat Reduced By 2 1/2g
See What Makes It Healthified »

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.

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)
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)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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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.

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