Here's a quick and easy way to bring the flavors of the Mediterranean to your table. White beans and red bell pepper pair up to provide a simple yet satisfying base for the bass.
4 scallions, both white and light green parts, trimmed and chopped
½ cup fresh-leaf parsley leaves
¼ cup vegetable broth
1 tablespoon olive oil
1 medium-size red bell pepper, thinly sliced
1 can (14 ounces) Great Northern beans, rinsed and drained
2 sea bass, halibut, or salmon fillets (each about 6 ounces)
1 lemon, halved and seeded (1 half, thinly sliced)
- Preheat the oven to 375 F
- Place the scallions, parsley, vegetable broth and olive oil in a blender or food processor and puree them
- Place the bell pepper and beans in an 8-inch-square baking dish. Set aside 3 tablespoons of the scallion and parsley puree, then spoon the rest over the bell pepper and beans. Arrange the fish fillets on top and spoon the remaining scallion and parsley puree over the fish. Scatter the lemon slices on top.
- Bake the fish until it is cooked through and flakes easily when pierced with a fork, about 15 minutes. Squeeze the remaining lemon half over the fish just before serving it.
Serves 2
Nutrition Info:
1 portion provides:
Calcium: ½ serving
Vitamin C: 2 servings
Green leafy and yellow vegetables and fruits: 2 servings
Whole grain and legumes 2 ½ servings
Iron: from the beans
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