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Lemony Fish and Tomatoes

Lemony Fish and Tomatoes
  • Prep 15 min
  • Total 35 min
  • Ingredients 9
  • Servings 4
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.

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

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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