Black Bean & Fish Marinara sauce

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Nutritional Info

Servings Per Recipe: 4
Amount Per Serving
Calories: 199.9

Total Fat: 3.8 g
Cholesterol: 0.0 mg
Sodium: 168.5 mg
Total Carbs: 17.7 g
Dietary Fiber: 5.0 g
Protein: 3.9 g

View full nutritional breakdown of Black Bean & Fish Marinara sauce calories by ingredient

Introduction

A pasta or "other purpose" sauce combining a few of my favourite things into a healthy package. Other sturdy fishes can be used; I found the sole a bit "fishy". A pasta or "other purpose" sauce combining a few of my favourite things into a healthy package. Other sturdy fishes can be used; I found the sole a bit "fishy".

Minutes to Prepare: 5

Minutes to Cook: 15

Number of Servings: 4

Ingredients

1 large can Diced Tomatoes

1 fresh onion, finely diced

2 cloves Garlic, pressed and diced

1 tbsp Olive Oil

.25 cup Lemon Juice

400 gram package of Sole filets, frozen

1 can (19oz) Black Beans

1 tbsp Oregano, ground

1 tbsp Basil

1 tsp Thyme, ground

Directions

Saute the onion in the olive oil over medium heat in a large saucepan, and add garlic once onions are almost cooked. Add the rest of the ingredients except black beans and fish, and bring to a simmer for 5 minutes. Chop frozen fish filets into bite-sized pieces, about one inch. Rinse beans well. Add both to the simmering sauce, stir in, and cover. Allow to simmer for 10 minutes - this will cook the fish. Serve immediately over pasta, with rice, etc. (not included in nutritional info).

Serving Size: Makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user SUEINWLOO.