Fish Fillets with Black Bean Compote


Nutrition Information Per Serving:

calories total fat sat fat protein fiber sodium (mg) carbs ww pts
203 4 1 25 5 635 16 4

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.


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Posts By 3FC
  • Nick

    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.

  • Linda

    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.

  • Susie

    I made this dish buy with fresh basa fish and it came out delicious. It was great!

  • Courtney

    This was great with Tilapia. We added sour cream and guacomole as a topper for a “mexican flare”.

  • Gail

    Made this last night & it was soooooo good. Highly recommend this.

  • Amanda

    I made this last night with Tilapia. It was AWESOME and very filling. Will be making this again for sure!

  • Paul

    Oh just so everyone knows…this is not a COMPOTE. A compote is a dish of fruit stewed in sugar. Think pie filling…somewhere along the lines of that.

  • Tim Miller

    This sounds absolutely delicious. Will give it a try.