Nutrition information:
Per serving: 487 calories, 18 g fat, 3 g saturated fat, 95 mg cholesterol, 35 g carbohydrates, 44 g protein, 756 mg sodium, 5 g fiber.
1. Heat 3 tablespoons olive oil in the bottom of a large Dutch oven. Add onion, leek, garlic and thyme. Cook, stirring occasionally, over medium-low heat until onions are tender, about 10 minutes. Stir in the wine; cook over high heat, 2 minutes. Stir in broth, reduce heat to low and simmer, partly covered, 20 minutes. (Recipe can be made ahead to this point; refrigerate covered for several days. Reheat before proceeding.)
2. Heat oven to 400 degrees. Stir spinach or chard, tomatoes and beans into broth. Heat to a simmer. Season with 1/2 teaspoon salt, pepper to taste. Remove from heat.
3. Generously spray or brush each fish portion on all sides with olive oil, season with remaining 1/2 teaspoon salt, pepper to taste. Heat a nonstick grill pan or large nonstick skillet over medium-high heat. Spray or brush pan with olive oil. Put 3 fish portions, skin side down, into the hot pan. Cook over medium-high to sear the skin, about 3 minutes. Flip; sear second side, 2 minutes. Transfer fish, skin side up, to an oiled baking sheet. Repeat to sear remaining fish portions.
4. Put seared fish into the hot oven. Cook until nearly opaque in center, about 5 minutes. Meanwhile, heat the brothy bean mixture over medium heat. Toast or grill the bread slices; keep them warm.
5. To serve, ladle hot brothy bean mixture into 6 shallow soup bowls. Set a piece of toasted bread in the center of the bowl. Top the bread with a portion of fish. Drizzle with garlic oil or lemon oil, if using. Garnish with parsley. Serve.
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Serving Size: 1 Serving (282g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 72 | ||
Calories from Fat: 17 (24%) | ||
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Amt Per Serving | % DV | |
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Total Fat 1.9g | 3 % | |
Saturated Fat 0.3g | 1 % | |
Monounsaturated Fat 1.3g | ||
Polyunsanturated Fat 0.2g | ||
Cholesterol 0mg | 0 % | |
Sodium 381.1mg | 13 % | |
Potassium 320.3mg | 8 % | |
Total Carbohydrate 11.5g | 3 % | |
Dietary Fiber 2.1g | 8 % | |
Sugars, other 9.4g | ||
Protein 3.5g | 5 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 72
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