Eat– for Good Health

In this (under 300-calorie meal, Halibut-White Beans with Rosemary and Tomato, beans absorb some of the delicious broth.  

Serving in shallow rimmed bowls adds to the festive appearance, and flavors to well with tossed greens, a light vinaigrette with shaved parmesan.

Ingredients for 4 servings:

1 T. olive oil

4 (6-oz) halibut fillets

Dash of salt and pepper

1 minced garlic clove

2 cups chopped tomatoes (about 4 plum tomatoes)

1 1/2 cups fat-free, low sodium chicken broth

1/2 cup white cooking wine (or any dry white wine)

1 (16-oz) can cannellini beans or other white beans, rinsed and drained

1/2 tsp. chopped fresh (or dry) rosemary

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle fish with salt and pepper, place in pan to brown, about five minutes on each side.  Fish should flake easily when tested with a fork.  Remove fish and keep warm in a pan.  Add garlic to the skillet, cooking and stirring about a minute or less. Stir in all other ingredients and bring to a boil.  Stir in rosemary.  Gently place fish and simmer until hot, about five minutes.  Serve immediately.

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10 thoughts on “Eat– for Good Health

  1. Kathleen Rowland

    That is correct, Reba! Thanks for remembering. A study from Sweden’s Karolinska Institute credits this fact to proteins in fish that take longer to digest.

  2. Kathleen Rowland

    Sugar and Spice Press is on-track with their schedule. The eBook versions will be released tomorrow. Yesterday I worked with co-publisher Jordyn Tracey on the print book’s page numbers for the Table of Contents and Index of recipes. The pages differ in the eBook and trade paperback versions. It’s been wonderful working with top notch professionals at Sugar and Spice Press.

  3. Kathleen Rowland

    The publishing world is a small one because publishers, editors, and cover artists know each other. Yvette Lynn, publisher of Amira Press, told me to market Gold Standard of Thin with Publisher Kelly Ann King because Sugar and Spice Press had an inspirational self-help line besides romance. When she recommended me, we were in!

  4. Kathleen Rowland

    Yvette Lynn of Amira Press sends out monthly detailed royalty reports to all of her authors, artists, and editors. And our checks come like clockwork.

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