Hot Fennel and Navy Bean Salad with Halibut
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
Three 3 oz. fresh halibut fillets (or any firm white fish)Two tbsn olive oilTwo anchoviesOROne tbsn anchovy pasteOne small fennel bulbFour cloves of garlicOne 28 oz. can of diced tomatoes (no salt added)One 14-16 oz. can of navy beans (well rinsed)Three tbsn capers (drained)Fifteen black kalamata olives (pitted)Salt & Pepper
- Heat one tbsn of olive oil in a deep frying pan with anchovy paste
- Roughly chop the fennel bulb into one inch pieces; discard the tough core
- Cook the fennel at medium/high heat in frying pan until nearly translucent and soft
- Add in chopped garlic; cook for another minute
- Add tomatoes, capers, olives and navy beans
- Cover and heat through for about ten minutes stirring occasionally
- While veggies simmer, salt and pepper the halibut and heat a frying pan to very hot with the other tbsn of olive oil
- Place the halibut seasoned side down in hot oil and cook for 3 minutes
- Flip fish and cook for about 1.5 minutes
- Divy the veggies up into three equal servings and place a 3 oz. halibut fillet on each serving
VOILA! C'est fini!
Number of Servings: 3
Recipe submitted by SparkPeople user 1-STEP@A-TIME.
- Roughly chop the fennel bulb into one inch pieces; discard the tough core
- Cook the fennel at medium/high heat in frying pan until nearly translucent and soft
- Add in chopped garlic; cook for another minute
- Add tomatoes, capers, olives and navy beans
- Cover and heat through for about ten minutes stirring occasionally
- While veggies simmer, salt and pepper the halibut and heat a frying pan to very hot with the other tbsn of olive oil
- Place the halibut seasoned side down in hot oil and cook for 3 minutes
- Flip fish and cook for about 1.5 minutes
- Divy the veggies up into three equal servings and place a 3 oz. halibut fillet on each serving
VOILA! C'est fini!
Number of Servings: 3
Recipe submitted by SparkPeople user 1-STEP@A-TIME.
Nutritional Info Amount Per Serving
- Calories: 443.1
- Total Fat: 12.3 g
- Cholesterol: 34.9 mg
- Sodium: 621.5 mg
- Total Carbs: 39.1 g
- Dietary Fiber: 13.7 g
- Protein: 32.9 g
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