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Originally published January 23, 2008 at 12:00 AM | Page modified April 17, 2008 at 2:36 PM


Healthy recipe: White Fish with Tuscan Beans

Serves 4

Tuscan beans:

1 tablespoon olive oil

1 medium clove garlic, peeled and minced

1 can (14-½-ounces) Italian stewed tomatoes, broken up, undrained

1 (15-ounce) can white beans, drained, rinsed and drained again

1 tablespoon slivered fresh sage leaves

Freshly ground black pepper


2 tablespoons lemon juice

1 tablespoon olive oil

1 tablespoon slivered fresh sage leaves


Pinch salt

¼ teaspoon freshly ground black pepper

1 pound meaty white or light fish, such as farmed sturgeon or bass, or Pacific halibut

1. To prepare the beans: In a medium saucepan, heat 1 tablespoon olive oil over medium heat. Put the garlic into the oil and sauté 1 minute. Stir in the undrained tomatoes, white beans, sage and a few grinds black pepper. Simmer gently 10 minutes, stirring often. Keep warm.

2. To prepare the fish: In a small jar, combine the lemon juice, olive oil, sage, salt and pepper. Close jar and shake to blend.

3. Place the fish on a rack in a foil-lined baking pan. Poke a few holes in the fish with a skewer and spoon on about half of the lemon mixture. Bake in a preheated 450-degree oven 12 minutes per inch of thickness, or until just cooked through. (Overcooking a meaty white fish will cause it to toughen.)

4. Spoon a couple tablespoons of the cooking liquid that was released by the fish into the beans. Remove the skin and bones from the fish and cut into large chunks.

5. Spoon the beans onto serving plates and top with chunks of the fish. Drizzle the remaining lemon mixture over the fish.

Data per serving:

Calories 293

Protein 25g

Fat 12g

Carbohydrates 22.1g

Sodium 621mg

Saturated fat 2.03g

Monounsaturated fat 7.27g

Polyunsaturated fat 1.58g

Cholesterol 24mg

Adapted from "Better Homes and Gardens Low-Fat & Luscious Italian"

Copyright © 2008 The Seattle Times Company

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