Salsa Cod with White Beans

  • Prep Time 25 min
  • Total Time 50 min
  • Servings 4

Ingredients

Ingredients

1
(16-oz.) jar Old El Paso™ Thick 'n Chunky salsa
2
(15-oz.) cans great northern beans, drained, rinsed
1
small green or red bell pepper, cut into thin strips
1
lb. cod, red snapper or skinless halibut fillets, cut into 4 pieces
1/4
cup sliced green onions
1/3
cup finely chopped fresh flat-leaf or curly parsley
1
tablespoon grated lime or orange peel
3
garlic cloves, finely chopped

Directions

Directions

  • 1 Heat oven to 425°F. Spray 13x9-inch (3-quart) glass baking dish with nonstick cooking spray. Reserve 1/2 cup salsa for top. In sprayed baking dish, combine beans, bell pepper and remaining salsa; mix well.
  • 2 Arrange fish over bean mixture. Spoon reserved 1/2 cup salsa over fish. Sprinkle with onions. Cover tightly with foil.
  • 3 Bake at 425°F. for 25 minutes or until fish flakes easily with fork.
  • 4 Meanwhile, in small bowl, combine parsley, lime peel and garlic; mix well. Serve fish and bean mixture sprinkled with parsley mixture.

Notes










Tips

Expert Tips

Cod is a lean, mild-flavored fish. Found in the ocean, it can range in size from 1 1/2 to 100 pounds. It is usually available year round.

Instead of chopping fresh garlic, purchase chopped garlic in a jar in the produce department. The correct substitution measurement can be found on the jar label.

Serve the fish with a fresh spinach salad tossed with apples and poppy seed dressing.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
310
Calories from Fat
20
% Daily Value
Total Fat
2g
3%
Saturated Fat
0g
0%
Cholesterol
50mg
17%
Sodium
1250mg
52%
Total Carbohydrate
41g
14%
Dietary Fiber
11g
44%
Sugars
6g
6%
Protein
32g
32%
% Daily Value*:
Vitamin A
30%
30%
Vitamin C
40%
40%
Calcium
25%
25%
Iron
25%
25%
Exchanges:
2 1/2 Starch; 2 1/2 Other Carbohydrate; 1 Vegetable; 3 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.