Slow-Roasted Cod, Tomatoes and White Beans

Recipe: Nutrition
Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
Soy-free
Wheat-Free / Gluten-Free
Heart-Healthy
High-Fiber
Kosher
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
1 hour, 35 minutes
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Ingredients

  • 4 tsp. olive oil
  • 1 tbsp. minced fresh garlic
  • 2 tsp. chopped fresh rosemary
  • 1/2 tsp. coarsely ground pepper
  • 4 (4- to 5-oz.) cod fillets
  • 6 Roma (plum) tomatoes, halved
  • 1 (15-oz.) can no-salt-added cannellini or Great Northern beans, rinsed and drained
  • 1 lemon, juiced

Directions

Prep Time
15 minutes
Cook Time
1 hour, 20 minutes
Ready in
1 hour, 35 minutes
  1. Preheat oven to 275°F. Line a large baking pan with foil. In a medium bowl combine oil, garlic, rosemary and pepper. Brush 2 teaspoons on each fillet; set aside. Add tomatoes to bowl; toss to coat. Pour into baking pan.
  2. Place pan in oven. Bake 40 minutes. Gently stir in beans; bake 20 minutes more. Remove pan from oven.
  3. Place fillets in pan. Bake 20 to 30 minutes or until fish flakes easily with a fork. Drizzle lemon juice over fillets and tomatoâ??bean mixture, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 238, Calories Fat 57, Total Fat 6g, Saturated Fat 0g, Cholesterol 36mg, Sodium 97mg, Carbohydrate 24g, Protein 21g
Serving Size1
Calories238
Calories Fat57
Calories (fat) extra24
Total Fat6g
Total Fat (extra)10
Saturated Fat0g
Saturated Fat (extra)4
Cholesterol36mg
Cholesterol (extra)12
Sodium97mg
Sodium (extra)4
Potassium1021mg
Carbohydrate24g
Carbohydrate (extra)8
Fiber6g
Fiber (extra)26
Sugars0g
Protein21g
Vitamin A1307IU
Vitamin A (extra)26
Vitamin C40mg
Vitamin C (extra)68
Iron2mg
Iron (extra)16