Heat oil in a large skillet over medium-high heat. Add beans and shallot and cook, stirring occasionally, until the shallot starts to soften, 1 to 2 minutes.
Sprinkle both sides of cod with salt and pepper. Spread the beans into a flat layer in the pan and gently place the cod on top. Increase heat to high, add broth, cover and cook until the fish is just cooked through, 4 to 6 minutes.
With a slotted spoon, transfer the cod and beans to a large serving plate or divide among 4 dinner plates; cover to keep warm. Cook the broth over high heat, uncovered, until reduced to about 1/2 cup, about 5 minutes. Remove from heat and stir in pesto. Pour the sauce over the fish and beans and serve with lemon wedges, if desired.
TIPS & NOTES
Wild-caught U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic are all sustainable choices. Visit seafoodwatch.org for more information.
Per serving: 264 calories; 12 g fat (3 g sat, 7 g mono); 61 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 5 g total sugars; 26 g protein; 4 g fiber; 371 mg sodium; 747 mg potassium.
Nutrition Bonus: Vitamin B12 (41% daily value), Vitamin C (29% dv), Vitamin A (26% dv), Potassium (21% dv), Calcium (18% dv), Magnesium (17% dv), Folate (15% dv)
Carbohydrate Servings: 1
Exchanges: 2 1/2 vegetable, 2 1/2 lean meat, 2 fat
Eating well 2014 aug
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (746g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 6 (7%)|
|Amt Per Serving||% DV|
|Total Fat 0.6g||1 %|
|Saturated Fat 0.2g||1 %|
|Monounsaturated Fat 0.2g|
|Polyunsanturated Fat 0.2g|
|Cholesterol 0mg||0 %|
|Sodium 931mg||32 %|
|Potassium 706mg||19 %|
|Total Carbohydrate 15g||4 %|
|Dietary Fiber 5.7g||23 %|
|Sugars, other 9.3g|
|Protein 7.4g||11 %|
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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: 89
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