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Halibut With Lemon-Herb White Beans

Published May 4, 2021
2 minute read
Published May 4, 2021
2 minute read
In This Article

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.

RD Tip

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%

Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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