With September right around the corner, it’s time to think about fall-inspired food.  I want to share one of my favorite, super healthy fish recipes with you.  It’s simply delicious and really easy to make!


  • 4 white fish filets (I love Cod for this dish—Halibut works too)
  • Cannellini Beans—1 15 oz can
  • Chicken Broth–1 cup
  • White Wine (or White Cooking Wine)–1/2 cup
  • Garlic—3-4 cloves (minced)
  • Roma or Campari Tomatoes—6-8
  • Yellow Pepper-1
  • Chile Pepper (or Jalapeno)—1 (for the adventurous and lovers of spicy food—otherwise leave this out)
  • Basil (a handful for the beans—save a few leaves for garnish)
  • Baguette (optional—good for dipping in the broth)


FISH: Drain and rinse the Cannellini Beans, chop the tomatoes, yellow pepper and chili pepper.  Mince the garlic.  Rinse the fish, sprinkle with sea salt and black pepper.  Set aside.


FISH: Pour about 1 tablespoon of olive oil into large non-stick skillet.   Get pan hot then place the fish filets in it.  Depending on the kind and size of the filet, cook on each side until the fish is flaky (about 3-5 minutes on each side).  Place on a dish and cover with aluminum foil to keep warm.  Preheat the oven to 375 if you’re having the baguette.

THE YUMMY BEANS: In the same pan, saute the garlic, yellow pepper and chile pepper for about 5 minutes.  Add the tomatoes, chicken broth and white wine.

Continue to cook the beans for about another 8-10 minutes.  Put the baguette in the oven for about 5 minutes.

Right before serving, chop the basil (saving a few leaves for garnish) and stir into the bean mixture.  Ladle a serving of the Yummy Beans on a plate and place the fish on top of it.  Don’t forget to put a basil leaf on top of each serving.

This dish is delicious without the baguette—it just depends on how hungry you are.  If you’re watching your carbs, you can substitute the bread for a mixed greens or arugula salad.  Make your own dressing with a little olive oil and lemon juice or a good balsamic vinegar.

And don’t forget the wine!  Try a nice Sauvignon Blanc from New Zealand (Kim Crawford is nice).  If you prefer red, try a Pinot Noir from the Willamette Valley in Oregon.

Make a plan to cook this dish sometime in the next week.  Please let us know how you liked it and what you’d do differently.

Bon Appetite,