Recipe

Baked Fish With Kidney Bean Salsa Recipe

	Zanna / All my dishes 1 year, 5 months ago Baked(can be grilled) fish with yogurt sauce. Served with a zesty bean salsa as an added boost to flavor. Easy, low cal, high protein and cheap for a summer meal. Prep:10m Cook:7m Servings:6	Zanna
	garlic tomato fish beans lowcal salsa easy cheap colorful

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Fans

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Ingredients

KIDNEY BEAN SALSA

1/2 cup chopped tomato

1/4 cup chopped onion

1 teaspoon finely chopped,seeded fresh jalapeno

1 clove garlic, finely chopped

1 tablespoon red wine vinegar

2 cups rinse and drained canned red kidney beans

add salt if want

lettuce cups( if you want to serve salsa in them)

FISH AND SAUCE

1/2 cup lowfat plain yogurt

1 egg,slighty beaten

1 tablespoon (AP) flour

dash of ground red pepper

pinch of salt-go lighty

6 flounder or catfish fillets(1 1/2 lbs)

parrika( to spinkle over cooked dish if you wish)

Directions

Prepare the salsa

Combine the tomato,onion,jalapeno pepper, and garlic ,and vinegar in a small bowl ,salt to taste, mix in kidney beans .Reserve.

Preheat oven to 400 degrees

Making the Sauce

Whisk together yogurt, and egg in small saucepan.

Whisk in flour, red pepper until smooth. Cook the sauce , stirring constantly, over very low heat for 3-4 minutes or until slightly thicken. Salt to taste. DO NOT BOIL.-REMOVE FROM HEAT.

COOKING THE FISH

Fold the fish in half crossways Arrange fish in a single layer in foil-lined broiler pan Bake fish for 7-10 minutes or until center of fish begins to flake when touched with fork.

SERVING

Tranfer fillets to individual plates.Spoon on 2 tablespoon of yogurt sauce,spinkle with paprika.

Serve with salsa in lettuce cups .

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