Fish fillets baked with spritzes of fresh lemon juice and slices of tomatoes offer quick cooking and healthy eating.
Lemony Fish and Tomatoes
- Prep Time 15 min
- Total 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
Instructions
-
Step1Heat 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.
-
Step2Squeeze juice of 3 lemon quarters over fish. Arrange tomato slices on fish to cover, overlapping as necessary.
-
Step3In 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.
-
Step4Remove from heat; stir in parsley. Sprinkle onion mixture evenly over tomatoes. Squeeze juice of 1 lemon quarter over onion mixture.
-
Step5Bake uncovered 15 to 20 minutes or until fish flakes easily with fork. Serve fish with remaining lemon quarters.
Nutrition
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
1/2Tips from the
Pillsbury Kitchens
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