Sunday, September 1, 2013

Halibut (or Tilapia or Cod) with Warm Bean Hash

Serves 4
Recipe from Everyday Food
Adapted and Husband-Tested in Alice’s Kitchen

This made a lovely, healthful, light dinner.  I did make a few changes to the original recipe.  First, the vegetables tended to stick to the pan as I was cooking them, so I added a bit of water as the vegetables cooked. And so, technically, they steamed.  The only other change I made was to use wheat bran instead of all-purpose flour for the coating. The vinegar and fresh lemon juice really add a nice tang to the fish and veggies.  No need to serve anything else.  This was a complete meal.   

2 Tablespoons extra-virgin olive oil
½ pound fingerling or other small potatoes, cut into 1/4-inch rounds (I used locally grown purple fingerling potatoes which I purchased from Lost River Market & Deli, along with all the rest of the ingredients.)
4 medium carrots cut into 1/4-inch rounds
1/2 small red onion, diced small
Coarse salt and ground pepper
1 can (15.5 ounces) cannellini beans, rinsed and drained
1 Tablespoon white-wine vinegar
2 Tablespoons chopped fresh parsley, optional
1 cup wheat bran or all-purpose flour, for dredging
4 halibut, tilapia, or cod fillets (6 ounces each)
Lemon wedges, for serving

In a large skillet, heat 1 Tablespoon oil over medium-high. Add potatoes, carrots, and onion and season with salt and pepper. Cook, stirring occasionally, until vegetables are tender, 12 to 15 minutes. If the vegetables stick (which they are likely to do) just add a bit of water, about ¼ cup at a time, and scrape up the bits at the bottom of the pan.  When the water evaporates, add a bit more water, if needed.  The water will help steam cook the vegetables until they are tender.
Add beans and vinegar and cook 1 minute. Remove from heat and stir in parsley, if using.
Meanwhile, spread wheat bran or flour on a large plate. Season fish with salt and pepper, and then dredge in the wheat bran or flour, shaking off excess. In a large skillet, heat 1 Tablespoon oil over medium-high. Add fish and cook until underside is golden and crisp, about 5 minutes. Flip and cook until fish is opaque throughout, about 3 minutes. Serve with bean hash and lemon wedges.

Nutritional Information:  407 calories; 31 grams carbohydrates; 12 grams total fat; 42 grams protein

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