Little Fish, Big Flavor

This week in the kitchen...

Baked Cod with Turkey Sausage and White Beans

1 tsp extra-virgin olive oil

1 shallot, chopped

2 ounces turkey sausage

1 tsp chopped fresh thyme

1 pint grape tomatoes, halved

1/2 cup dry white wine

1 15-ounce can cannellini beans

1/2 tsp salt

1 1/4 lbs cod, cut into 4 pieces

Freshly ground black pepper to taste

Preheat oven at 425 degrees.  Coat a baking dish with cooking spray.

Heat oil in a medium saucepan over medium to high heat.  Add shallot, turkey sausage and thyme and cook until turkey sausage is cooked through. Add tomatoes and 1/4 cup of wine. Cook, stirring occasionally, 2 to 4 minutes.  Stir in beans and 1/2 tsp of salt and remove from heat.

Sprinkle fish with the remaining salt and pepper and place in the baking dish.  Top each piece of fish with equal amounts of the tomato mixture. Pour remaining wine into the pan and cover with foil.  Bake until the fish is just cooked through, 15 to 20 minutes.

Cod is a white, mild flavored fish that is available throughout the year and is an excellent low-calorie source of protein. Along with turkey sausage and burst of flavor from the juicy tomatoes, this dish is hearty but low in fat and high in protein!  Enjoy!