The World's Healthiest Foods

Recipe from a Reader
Easy and Delicious Bean and Fish Dish

From Connie:
This recipe can be prepared in less than five minutes and ready to eat in 25 minutes, with a little help from some prepared healthful food items. The chopped bell peppers and onions can be bought frozen and thawed; the canned beans, once some of the sodium is rinsed off, are a quick alternative to home-cooked dried beans; the chunky salsa is available in the refrigerated section of every supermarket and health food store.

Salsa makes this a dish that everyone likes. Add a green salad or other vegetable side dish, and you have a very quick and good dinner menu.


Ingredients:
1-pound fillet of snapper or cod, cut into 4 pieces
2 15-ounce cans navy beans, rinsed
2 cups chopped mixed onions and bell peppers
1 1-pound container fresh (refrigerated) chunky salsa
1/4 cup reduced-fat grated cheese

Directions:
Preheat oven to 425. Combine all but the fish and cheese and pour into a 13x9" baking dish. Lay the fish fillets over the bean mixture and sprinkle them with the cheese. Cover with foil and bake for 20 minutes or until fish is no longer translucent in the center.

This page was updated on: 2003-07-07 14:43:40
© 2002 The George Mateljan Foundation