LEMONY ALASKA POLLOCK WITH GREENS

Prep Time: 10 minutes Cook Time: 15 minutes Servings: 4

3 Tablespoons fresh lemon juice
1 Tablespoon water
1/4 cup chopped Italian parsley
2 teaspoons chopped garlic
1/2 teaspoon salt
1/4 teaspoon fresh ground pepper
1/2 cup light olive oil
4 Tablespoons olive, canola, peanut or grapeseed oil, divided
3 shallots, thinly sliced
1/3 cup fish broth or clam juice
8 oz. Swiss chard, spinach or kale
1 can (15 oz.) cannellini or Great Northern beans, drained and rinsed
Salt and pepper, to taste
4 Alaska Pollock fillets (4 to 6 oz. each), fresh, thawed or frozen
Seafood seasoning, to taste

Mix lemon juice, water, parsley, garlic, salt, and pepper in blender or small food processor. With machine running, slowly pour in 1/2 cup olive oil. Season dressing to taste with salt and pepper.

In heavy nonstick skillet, sauté shallots in 2 tablespoons oil until lightly browned. Add broth. Stir in Swiss chard or greens until wilted. Stir in beans and heat through. Season to taste with salt and pepper; remove and keep warm.

Rinse any ice glaze from frozen Alaska Pollock fillets under cold water; pat dry with paper towel. Brush both sides of fillets with remaining oil. Place fillets in heated skillet and cook, uncovered, over medium-high heat about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.

Turn fillets over and sprinkle with seafood seasoning. Cover pan tightly and reduce heat to medium. Cook an additional 2 minutes. (Reduce cook time by half for fresh or thawed fillets.) Cook just until fish is opaque throughout.

To serve, spoon greens on dinner plate, top with Alaska Pollock fillet, and drizzle with dressing.

Nutrients per serving: 579 calories, 42g total fat, 6g saturated fat, 66% calories from fat, 101mg cholesterol, 30g protein, 19g carbohydrate, 5g fiber, 804mg sodium, 81 mg calcium and .8g omega-3 fatty acids.

Variation: Substitute Alaska Cod or Sole fillets for Alaska Pollock.