Oven Fried Fish with Yellow Eye Hash

Oven Fried Fish with Yellow Eye Hash

Ingredients

  • 1 1/2 lb cod or other white fish filets, thawed if frozen (6 filets)
  • 1 cup crushed buttery round crackers (18 crackers)
  • 3 tablespoons grated Parmesan cheese
  • 1/2 teaspoon dried Italian seasoning
  • 4 tablespoons melted butter
  • 1 small shallot, diced
  • 1 small garlic clove, minced
  • 1 teaspoon chopped fresh or dried rosemary
  • 1/4 cup extra virgin olive oil, divided
  • 1 cup cherry or grape tomatoes, quartered
  • 1/2 teaspoon grated lemon peel
  • 2 tablespoons lemon juice
  • 2 (15oz) cans S&W® Yellow Eye Beans (drained, rinsed)
  • 2 tablespoons chopped fresh Italian (flat leaf) parsley
  • 6 lemon wedges, if desired

Print Oven Fried Fish with Yellow Eye Hash

P

Over 15g of Protein

35 min

Total Time

35 min

Prep Time

6

Servings

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Ingredients

  • 1 1/2 lb cod or other white fish filets, thawed if frozen (6 filets)
  • 1 cup crushed buttery round crackers (18 crackers)
  • 3 tablespoons grated Parmesan cheese
  • 1/2 teaspoon dried Italian seasoning
  • 4 tablespoons melted butter
  • 1 small shallot, diced
  • 1 small garlic clove, minced
  • 1 teaspoon chopped fresh or dried rosemary
  • 1/4 cup extra virgin olive oil, divided
  • 1 cup cherry or grape tomatoes, quartered
  • 1/2 teaspoon grated lemon peel
  • 2 tablespoons lemon juice
  • 2 (15oz) cans S&W® Yellow Eye Beans (drained, rinsed)
  • 2 tablespoons chopped fresh Italian (flat leaf) parsley
  • 6 lemon wedges, if desired

Directions

Heat oven to 350°F. Dry fish well with paper towels. In shallow bowl, mix cracker crumbs, cheese and Italian seasoning. Place butter in another shallow bowl. Dip all sides of filets in butter. Place top side in crumbs to coat one side of fish. Place coated side up in 15×10-inch baking pan with sides. Pat any remaining crumbs on top of fish. Bake 20 to 25 minutes or until fish flakes easily with fork, depending on thickness of filets. Meanwhile, in large saucepan, cook shallot, garlic and rosemary in 2 tablespoons of the olive oil over medium-low heat 5 minutes. Stir in tomatoes; cook 1 minute. Stir in lemon peel, lemon juice, beans and remaining olive oil. Cook 3 to 5 minutes or until heated. Place 1 fish filet and about 1/2 cup beans on each dinner plate. Garnish with parsley. Serve with lemon wedges if desired.

Serving Size: about 6.5oz each

Nutritional Information Per Serving:
Calories 260, Total Fat 13g (Saturated Fat 3.5g, Trans Fat 0g), Cholesterol 50mg, Sodium 690mg, Carb 20g, Fiber 6g, Total Sugar 2g, Added Sugar 0g, Protein 19g, Vitamin D 2%, Calcium 6%, Iron 8%, Potassium 6%

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.