Easy, elegant and lightning-fast, this seared fish with white bean salad is an impressive dish that can enliven a busy weeknight. Any mild white fish works in place of halibut. Cod, flounder and snapper are tasty swaps.
You can reduce the calories in this meal by using 4-ounce fillets instead of 6-ounce. Serve with a side of steamed or roasted vegetables for a complete meal.
Active time: 20 minutes Total time: 20 minutes
Halibut With Lemon-Herb White Beans
Ingredients
- 4 (6-ounce/170g) skinless halibut fillets
- 3/4 teaspoon coarse kosher salt, divided
- 1/2 teaspoon black pepper, divided
- 3 tablespoons (44mL) olive oil, divided
- 1 teaspoon lemon zest, grated
- 2 tablespoons (30mL) fresh lemon juice
- 1/2 cup (20g) fresh parsley, chopped
- 1 tablespoon fresh oregano, chopped
- 2 (15.5-ounce/439g) cans reduced-sodium cannellini beans, rinsed and drained
Directions
Sprinkle fish evenly with 3/8 teaspoon salt and 1/4 teaspoon pepper. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook until fish flakes easily when tested with a fork, or to the desired degree of doneness, 4–5 minutes on each side.
While fish is cooking, in a medium bowl, whisk together the remaining 2 tablespoons olive oil, lemon zest, lemon juice and the remaining 3/8 teaspoon salt and 1/4 teaspoon pepper. Stir in parsley, oregano and beans. Serve bean mixture with fish.
Serves: 4 | Serving Size: 1 fillet and about 3/4 cup bean mixture
Nutrition (per serving): Calories: 453; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 672mg; Carbohydrate: 34g; Dietary Fiber: 11g; Sugar: 0g; Protein: 47g
Nutrition Bonus: Potassium: 493mg; Iron: 28%; Vitamin A: 7%; Vitamin C: 8%; Calcium: 14%
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