Fish Fillets with Black Bean Compote
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6 Alaska pollock, cod, or sole fillets (4 to 6 oz. each), fresh, thawed or frozen
4 teaspoons olive, canola, peanut or grapeseed oil, divided
1 white onion, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
1 can (15 oz.) black beans, rinsed and drained
1 can (14 oz.) diced tomatoes
1 can (4 oz.) mild diced green chiles
2 Tablespoons fresh lime juice
Salt and pepper, to taste
Rinse any ice glaze from frozen Alaska Pollock fillets under cold water; pat dry with paper towel. Heat a heavy nonstick skillet over medium-high heat. Brush both sides of fillets with 2 teaspoons oil. Place fillets in heated skillet and cook, uncovered, about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.
Turn fillets over; cover pan tightly and reduce heat to medium. Cook an additional 2 to 5 minutes. Cook just until fish is opaque throughout. Remove from skillet and keep warm.
In the same skillet, cook onion and garlic in remaining oil over medium heat until soft, about 5 minutes. Stir in cumin; cook 1 minute. Add beans, tomatoes, and chiles. Cover and cook over low heat for 10 minutes. Stir in lime juice and season to taste with salt and pepper. Serve seafood fillets over the black bean compote.
| calories | total fat | sat fat | protein | fiber | sodium (mg) | carbs | ww pts |
| 203 | 4 | 1 | 25 | 5 | 635 | 16 | 4 |
I made this recipe using the Alaskan Cod and it was fabulous. Even my picky eating daughter cleared her plate.
The diced chiles and lime juice really make this recipe unique among many fish fillet recipes.
This was a very good way to make tillapia also. The bean compote adds the fiber needed in this meal and plenty of flavor to back up the fish.
I made this dish buy with fresh basa fish and it came out delicious. It was great!