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Lemony Fish and Tomatoes

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Lemony Fish and Tomatoes
  • Prep 15 min
  • Total 35 min
  • Ingredients 9
  • Servings 4
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Fish fillets baked with spritzes of fresh lemon juice and slices of tomatoes offer quick cooking and healthy eating.
Updated May 7, 2009

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

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.

Tips from the Pillsbury Kitchens

  • tip 1
    Other mild-flavored fish fillets, such as walleye, tilapia, halibut or pike, can be substituted for the cod.

Nutrition Information

190 Calories, 8g Total Fat, 22g Protein, 6g Total Carbohydrate, 2g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
190
Calories from Fat
80
Total Fat
8g
13%
Saturated Fat
1 1/2g
6%
Trans Fat
0g
Cholesterol
60mg
20%
Sodium
390mg
16%
Potassium
460mg
13%
Total Carbohydrate
6g
2%
Dietary Fiber
2g
7%
Sugars
2g
Protein
22g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
20%
20%
Calcium
4%
4%
Iron
4%
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 Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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