Monday, January 23, 2012

Mediterranean Fish over Cannellini Beans

This dish is fast, healthy, and delicious, and it has become a weeknight staple.  It's very filling, and a great way to incorporate high-fiber beans into your diet.  I've listed a basic recipe below, but I often add whatever mediterranean-style produce I have in the fridge-- marinated artichoke hearts, sauteed mushrooms, a few chopped olives, roasted and marinated red peppers, etc.  

The (iphone quality and snapped just before it was consumed by a hungry husband) picture I've included is a version made with fresh spinach, capers, and roasted and marinated red piquillo peppers.  Try it, you won't be disappointed!   

Southern Spoon Blog: Mediterranean Fish over Cannellini Beans
Mediterranean Fish over Cannellini Beans

Mediterranean Fish over Cannellini Beans

Serves 3-4

1 teaspoon extra virgin olive oil
2 finely chopped shallots or 1 finely small chopped onion
4 fillets of mild white fish, fresh or frozen and thawed
2 garlic cloves, minced
1 tablespoon capers
1 can cannellini beans, rinsed and drained
2 cups fresh washed spinach or 1 package of frozen spinach, defrosted
2-3 teaspoons dried rosemary
1/4 teaspoon pepper
pinch of salt
dash to 1/4 teaspoon of red pepper flakes
1 lemon

Heat the olive oil over high heat.  Add the shallot or onion and turn down to medium high heat; saute for 2-3 minutes, stirring constantly.  Add the fish fillets to the pan, and sprinkle the garlic and capers over the top of the fish. Add a dash of salt, half of the pepper, and 1 teaspoon of dried rosemary.  Cook for about 5 minutes, until the bottom of the fish begins to slightly brown.  

Turn fish over in the pan.  Add the cannellini beans, spinach, a dash of salt, the remaining pepper, a dash (or more) of red pepper flakes, and the juice of half of the lemon.  Cover and cook for about 7-8 minutes, until the fish is opaque and flakes easily with a fork.  Gently stir the beans and spinach around to incorporate slightly without breaking up the fish.  

Spoon some of the bean and spinach mixture onto each plate, and top with one piece of fish, and more bean and spinach mixture.  If the fish breaks apart, no worries!  Just serve it broken into pieces on top of the beans and spinach.  Place a lemon wedge on each plate to serve.  

1 comment:

  1. this sounds super tasty and healthy!! Thanks for stopping by my blog. I'm glad to find you blog as a southern gal myself :)


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