Baked Fish with Peppers, Tomatoes and Beans


  I wanted to try this recipe from "Land O Lakes Flavors of Spring" when I saw it – except I don’t like Garbanzo beans.  I had some cooked black beans in the freezer, so here’s my version.  If you haven’t tried Balsamic vinegar, this is a good time to try it – but white wine is delicious too, and doesn’t give such a dark color.   This is a good recipe for us to make all summer, as we usually grow the peppers, tomatoes and basil.
          Baked Fish with Peppers, Tomatoes and Beans
  1 1/2         pounds  Tilapia -- or orange roughy fillets
  2        tablespoons  Olive Oil -- divided
  1             medium  Yellow Pepper -- 1/4" strips
  1             medium  Onion -- thinly sliced
  2        tablespoons  Garlic -- minced
  3        tablespoons  Balsamic Vinegar -- or dry white wine
  15            ounces  Black Beans or Garbanzo Beans -- canned, rinsed, drained
  14            ounces  Diced Tomatoes -- drained
  3        tablespoons  Fresh Basil -- chopped
                        Salt and Pepper
Heat oven to 400°.  Spray 13 x 9" baking dish with no stick cooking spray.  Place fish in single layer in baking dish.  Brush with 1 tablespoon of oil.
In 12 " skillet, heat remaining oil; add yellow pepper, onion and garlic.  Cook over medium high heat 3-4 minutes, until vegetables are tender.
Remove from heat; stir in vinegar, beans and tomatoes.
Spoon vegetables evenly over fish in baking dish.
Bake 15-20 minutes or until fish flakes with a fork.
To serve, place fish on serving plate.  Stir basil into vegetables.  Arrange vegetables around fish.  Season with salt and pepper.
Serves 6
Per Serving: 330 Calories; 9g Fat (23.9% calories from fat); 15g Protein; 50g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 25mg Sodium.  Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat.

1 comment:

  1. Hallo Sue,

    for the cake i use an aluminium foil, nothing else. This works good.

    Many greetings
    Anne

    ReplyDelete

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