By Lisa Meyers
Cod over Tuscan Beans in Lemony Wine Sauce
14 steps
Prep:30minCook:20min
This is a new family favorite. It's light but filling and full of lean protein. This comes together fairly quickly. We served the fish over Chinese Broccoli, but sauted spinach or escarole would be wonderful. Any kind of greens make this dish a complete and healthy meal. I hope it becomes YOUR new family favorite
Updated at: Fri, 26 Jan 2024 16:54:57 GMT
Nutrition balance score
Great
Glycemic Index
16
Low
Glycemic Load
11
Moderate
Nutrition per serving
Calories773.3 kcal (39%)
Total Fat39.8 g (57%)
Carbs67.2 g (26%)
Sugars6.1 g (7%)
Protein35.1 g (70%)
Sodium1047.2 mg (52%)
Fiber15.1 g (54%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1.5 lbsCod
cut into 6 oz pieces
1 ½ cupsgrape tomatoes
halved
3 x 15 ozwhite navy beans
cans, drained and rinsed
½ cupolive oil
divided
6 sprigsthyme
divided
2 sprigsrosemary
large
4 leavessage
2 cupschicken stock
1lemon
zested and juiced
½ cupwhite wine
6garlic cloves
large, sliced thin and divided
2shallots
large, diced and divided
1 tspred pepper flakes
divided, optional
0.5 tblunsalted butter
salt
pepper
2 tablespoonolive oil
to brush the fish
Instructions
Step 1
Chop 3 sprigs of thyme, the rosemary and sage. Set aside
Step 2
Heat 1/4 cup olive oil in a deep skillet. (We used our stainless steel wok)
Step 3
Once the oil is heated, add in 1/2 the shallot, 1/2 the garlic, and the chopped herbs. If you are adding the pepper, you can add 1/2 the pepper flakes now. Saute until the shallots are translucent and the garlic is soft.
Step 4
Add the drained beans and stir until combined
Step 5
Add 1 1/2 cups of chicken stock, reserving the remain for later.
Step 6
Bring to a boil and reduce to simmer. Cover and simmer very low until fish is ready to serve
Step 7
When you are ready to serve add the remaining chicken stock and heat through.
For the Sauce:
Step 8
In a skillet, add the remaining Olive oil and heat. Once heated add the shallot and garlic. Saute until the shallot and garlic are soft.
Step 9
Add the lemon zest and stir for one minute.
Step 10
Add in the tomatoes and cook until soft. Crush the tomatoes slightly so they release some of their juice.
Step 11
Add the wine, lemon juice and the remaining thyme. Let simmer while the fish cooks.
For the Fish:
Step 12
Brush the fish with olive oil and salt and pepper to taste
Step 13
Place on a sheet pan and broil low for about 8-10 minutes or until the top of the fish is lightly browned.
To serve:
Step 14
Spoon beans on he bottom of a bowl, Carefully top with fish and spoon sauce over fish.
