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Tomato Basil White Fish








TOTAL TIME: 30 MINS

SERVINGS: 4

CALORIES/SERVING: 411 CALS


INGREDIENTS


  • 1 tablespoon olive oil

  • 2 garlic cloves smashed

  • 1 bunch basil chopped finely

  • 14.5 ounces tomatoes stewed or whole, drained and diced

  • 1 1/2 cups white beans

  • 24 ounces white fish 4 (6-ounce fillets) of cod, monkfish, tilapia, barramundi

  • 1 pinch salt

  • 1 pinch pepper

  • 1/2 cup vegetable broth

  • 2 tablespoons butter

  • 1/4 cup parmesan optional



METHOD

  • Combine olive oil, garlic, basil, tomatoes, and beans in a small bowl and set aside.

  • Heat olive oil in a pan over medium heat. Pat the fish dry, season with salt and pepper, and pan-fry on each side for about 4 minutes until golden brown. Remove from the pan and set aside.

  • Add the tomato white bean mixture to the skillet and add the butter. Bring to a low simmer until sauce thickens. About 5-8 minutes. Add the vegetable broth as needed to thin it out. Season with salt and pepper. Add the fish into the pan and spoon the sauce over top of the fish. Serve.



NUTRITION

Serving size 1 Fillet

Calories 385 cal

Protein 44g

Fat, total 14g

- saturated 6g

Carbohydrate 22g

- sugars 3g

Sodium 375mg


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