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Ingredients
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1 tablespoon extra-virgin olive oil
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1 pound green and/or yellow wax beans, trimmed
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¾ cup thinly sliced shallot
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1 ¼ pounds cod (see Tip), cut into 4 portions
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¼ teaspoon salt
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¼ teaspoon freshly ground pepper
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1 ½ cups low-sodium chicken broth or “no-chicken” broth
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¼ cup prepared pesto
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Lemon wedges for serving
Directions
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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.
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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.
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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
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.
Nutrition Facts (per serving)
264 | Calories |
12g | Fat |
15g | Carbs |
26g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 4 oz. cod, 1 1/4 cups beans & 2 Tbsp. sauce | |
Calories 264 | |
% Daily Value * | |
Total Carbohydrate 15g | 5% |
Dietary Fiber 4g | 14% |
Total Sugars 5g | |
Protein 26g | 52% |
Total Fat 12g | 15% |
Saturated Fat 3g | 14% |
Cholesterol 61mg | 20% |
Vitamin A 1292IU | 26% |
Vitamin C 17mg | 19% |
Folate 56mcg | 14% |
Sodium 371mg | 16% |
Calcium 177mg | 14% |
Iron 3mg | 14% |
Magnesium 67mg | 16% |
Potassium 747mg | 16% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.