February 9, Recipe
TUSCAN BASS WITH SQUASH & BEANS (4 servings)
Ingredients
1 Tbsp EVOO
1 cup sliced onion
12 oz zucchini and or yellow squash
2 cloves garlic, sliced
1 can (19 oz) cannellini beans rinsed and grained
1 can (8 oz) tomato sauce
1/2 cup water
1 1/2 tsp chopped fresh rosemary
1/4 tsp pepper
four 6-oz striped bass, black cod or mahi-mahi fillets (about 1/4 inch thick)
Directions
Heat 1 1/2 tsp of the oil in a large nonstick skillet. Add onion, saute 3 minutes. Add squash; saute 2 minutes. Add garlic; saute 1 minute or until fragrant.
Add beans, tomato sauce, water, rosemary and pepper; stir and bring to a boil. Reduce heat; place fish on top. Cover and simmer 7 to 8 minutes until fish is just cooked through.
Spoon bean mixture on plates; top with fish. Drizzle with remaining 1 1/2 tsp EVOO.
calories 340, fiber 8 grams
TUSCAN BASS WITH SQUASH & BEANS (4 servings)
Ingredients
1 Tbsp EVOO
1 cup sliced onion
12 oz zucchini and or yellow squash
2 cloves garlic, sliced
1 can (19 oz) cannellini beans rinsed and grained
1 can (8 oz) tomato sauce
1/2 cup water
1 1/2 tsp chopped fresh rosemary
1/4 tsp pepper
four 6-oz striped bass, black cod or mahi-mahi fillets (about 1/4 inch thick)
Directions
Heat 1 1/2 tsp of the oil in a large nonstick skillet. Add onion, saute 3 minutes. Add squash; saute 2 minutes. Add garlic; saute 1 minute or until fragrant.
Add beans, tomato sauce, water, rosemary and pepper; stir and bring to a boil. Reduce heat; place fish on top. Cover and simmer 7 to 8 minutes until fish is just cooked through.
Spoon bean mixture on plates; top with fish. Drizzle with remaining 1 1/2 tsp EVOO.
calories 340, fiber 8 grams
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