Lemony Fish and Tomatoes

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

  • 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
  • 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.
  • 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.
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