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Recipes
Baked Citrus Fish with Almonds and Beans
2 servings
30 minutes total

Ingredients

  • Nonstick aluminum foil
  • 1 (15.8 oz) can reduced-sodium great northern (or cannellini) beans
  • 3 cloves garlic, divided
  • 1 tablespoon fresh rosemary
  • 1 orange, for zest/segments
  • 1 small bulb fennel
  • ¼ cup reduced-fat mayonnaise
  • ¼ teaspoon crushed red pepper (optional)
  • 2 teaspoons roasted garlic-herb seasoning, divided
  • 2 (5.25 oz) white fish fillets (such as cobia, snapper, or tilapia; about 10.5 oz)
  • 12 oz trimmed fresh green beans
  • 2 tablespoons olive oil
  • ¼ cup slivered almonds

Steps

    1. Preheat oven to 450°F. Line baking sheet with foil. Drain and rinse canned beans. Chop garlic (1 ½ teaspoons) and rosemary. Zest orange (2 teaspoons), then peel and separate segments. Slice fennel (1 cup).
    2. Combine in bowl: mayonnaise, red pepper (if using), 1 teaspoon garlic, 1 teaspoon orange zest, and ½ teaspoon seasoning. Arrange fish in center of baking sheet; spread mayonnaise mixture over fish (wash hands).
    3. Place in large bowl: canned beans, green beans, fennel, oil, rosemary, and remaining 1 ½ teaspoons seasoning, 1 teaspoon orange zest, and ½ teaspoon garlic; toss to coat. Arrange vegetable mixture around fish, then top with orange segments and almonds; bake 15–18 minutes until centers of fillets flake easily and are 145°F. Serve fish over vegetables.

Always check fish for bones.

Wash hands, utensils, and surfaces with soap and water after any contact with raw meat, seafood, or eggs.
Do not reuse marinades.
Do not rinse raw meat.

If fruits and vegetables are part of this recipe, be sure to wash thoroughly.

Amount per ½ recipe serving: Calories 660, Total Fat 37g, Sat Fat 5g, Trans Fat 0g, Chol 60mg, Sodium 1220mg, Total Carb 47g, Fiber 17g, Total Sugar 14g, (Incl. 0g Added Sugars), Protein 42g, Vitamin D 0%, Calc 20%, Iron 30%, Potassium 35%