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Lemony Fish and Tomatoes

Fish fillets baked with spritzes of fresh lemon juice and slices of tomatoes offer quick cooking and healthy eating.

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  • prep time 15 min
  • total time 35 min
  • ingredients 9
  • servings 4
 

Ingredients

1
lb cod fillets
1/2
teaspoon salt
1/4
teaspoon pepper
2
medium lemons, each cut into quarters
1
medium tomato, thinly sliced
2
tablespoons olive oil
1
medium onion, chopped (1/2 cup)
2
cloves garlic, minced
1
teaspoon parsley flakes

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 1 Heat oven to 400°F. Sprinkle both sides of each cod fillet with salt and pepper. In ungreased 13x9-inch (3-quart) glass baking dish, arrange fish in single layer.
  • 2 Squeeze juice of 3 lemon quarters over fish. Arrange tomato slices on fish to cover, overlapping as necessary.
  • 3 In 8-inch skillet, heat oil over medium heat. Add onion; cook 3 to 4 minutes, stirring frequently, until tender. Add garlic; cook and stir 1 to 2 minutes longer.
  • 4 Remove from heat; stir in parsley. Sprinkle onion mixture evenly over tomatoes. Squeeze juice of 1 lemon quarter over onion mixture.
  • 5 Bake uncovered 15 to 20 minutes or until fish flakes easily with fork. Serve fish with remaining lemon quarters.
  • 1 Heat oven to 400°F. Sprinkle both sides of each cod fillet with salt and pepper. In ungreased 13x9-inch (3-quart) glass baking dish, arrange fish in single layer.
  • 2 Squeeze juice of 3 lemon quarters over fish. Arrange tomato slices on fish to cover, overlapping as necessary.
  • 3 In 8-inch skillet, heat oil over medium heat. Add onion; cook 3 to 4 minutes, stirring frequently, until tender. Add garlic; cook and stir 1 to 2 minutes longer.
  • 4 Remove from heat; stir in parsley. Sprinkle onion mixture evenly over tomatoes. Squeeze juice of 1 lemon quarter over onion mixture.
  • 5 Bake uncovered 15 to 20 minutes or until fish flakes easily with fork. Serve fish with remaining lemon quarters.

EXPERT TIPS

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Expert Tips

Other mild-flavored fish fillets, such as walleye, tilapia, halibut or pike, can be substituted for the cod.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
190
(
Calories from Fat
80),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
60mg
60%;
Sodium
390mg
390%;
Total Carbohydrate
6g
6%
(Dietary Fiber
2g
2%
  Sugars
2g
2%
),
Protein
22g
22%
;
% Daily Value*:
Vitamin A
6%;
Vitamin C
20%;
Calcium
4%;
Iron
4%;
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
1/2
*Percent Daily Values are based on a 2,000 calorie diet.