Crusted Fish with Tomato-Bean Stew

4
(1) 1 Review
Prep Time
10
min.
Total Time
30
min.
Servings

6 servings

Cod fillets are brushed with a creamy mayo mixture and then dipped in cracker crumbs to give this fish with tomato-bean stew its crunchy appeal.

Read MoreRead Less

What You Need

Showing deals in Englewood, CO 80111
Show Deals
Change Zip
Select All
Add To Shopping List

Make It

Tap or click steps to mark as complete

  • Heat dressing in medium saucepan on medium-high heat. Add yellow onions; cook and stir 3 min. Add beans, tomato sauce, broth and 1/2 tsp. chili powder. Bring to boil. Simmer on medium-low heat 10 min., stirring occasionally.
  • Meanwhile, place cracker crumbs in pie plate. Mix mayo and remaining chili powder; brush fish with mayo mixture. Dip in crumb mixture until coated on both sides; gently shake off excess crumb mixture. Cook in large nonstick skillet on medium-high heat 3 to 4 min. on each side or until fish flakes easily with fork. Meanwhile, stir raisins into stew; cook 5 min. or until stew is thickened, stirring occasionally.
  • Spoon 1/4 cup rice onto each of 6 serving plates. Top with stew and fish. Sprinkle with nuts and green onions.

Make Ahead

Stew can be prepared ahead of time and stored in tightly covered container in refrigerator up to 24 hours. Or place in freezer container and freeze up to 2 weeks. Reheat just before serving. If frozen, thaw in refrigerator overnight before reheating.

Variation

Substitute tilapia, red snapper or salmon for the cod, adjusting cooking time if necessary.

Servings

  • 6 servings

Healthy Living

  • Generally Nutritious
  • Diabetes Center
  • Diabetes Center

Diabetes Center

  • Carb Choices: 2-1/2 Carb Choice

Diet Exchange

  • 2 Starch
  • 1 Vegetable
  • 3 Meat (L)
  • 2-1/2 Fat

Nutrition Bonus

This tasty meal, made with lean fish, can fit into a healthful eating plan.

Nutritional Information

Serving Size 6 servings
AMOUNT PER SERVING
Calories 430
% Daily Value
Total fat 16g
Saturated fat 2.5g
Cholesterol 50mg
Sodium 660mg
Carbohydrate 42g
Dietary fiber 7g
Sugars 8g
Protein 30g
   
Vitamin A 8 %DV
Vitamin C 10 %DV
Calcium 10 %DV
Iron 20 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

Ratings & Reviews

Rate this Recipe

Leave a Review

  • María Fuentes |

    Me parece una receta excelente para en semana santa. María.

K:53829v0E:107463