1/4 teaspoon freshly ground pepper

1 1/2 cups low-sodium chicken broth or "no-chicken" broth

1/4 cup prepared pesto

Lemon wedges for serving

Heat oil in a large skillet over medium-high heat. Add beans and shallot and cook, stirring occasionally, until the shallot starts to soften, 1 to 2 minutes.

Sprinkle both sides of cod with salt and pepper. Spread the beans into a flat layer in the pan and gently place the cod on top. Increase heat to high, add broth, cover and cook until the fish is just cooked through, 4 to 6 minutes.

With a slotted spoon, transfer the cod and beans to a large serving plate or divide among 4 dinner plates; cover to keep warm. Cook the broth over high heat, uncovered, until reduced to about 1/2 cup, about 5 minutes. Remove from heat and stir in pesto. Pour the sauce over the fish and beans and serve with lemon wedges, if desired.

Recipe notes: Wild-caught U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic are all sustainable choices. Visit www.seafoodwatch.org for more information.

Recipe Nutrition: Per serving: 264 calories; 12 g fat (3 g sat, 7 g mono); 61 mg cholesterol; 15 g carbohydrate; 0 g added sugars; 5 g total sugars; 26 g protein; 4 g fiber; 371 mg sodium; 747 mg potassium.

Nutrition bonus: Vitamin B12 (41 percent daily value), Vitamin C (29 percent dv), Vitamin A (26 percent dv), Potassium (21 percent dv), Calcium (18 percent dv), Magnesium (17 percent dv), Folate (15 percent dv)

1 Carbohydrate Serving(s)

Exchanges: 2 1/2 vegetable, 2 1/2 lean meat, 2 fat

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)