Heart Healthy
This simple seafood dish can be an easy weeknight meal or an elegant dinner.
Print Recipe
Fish Fillets with Fresh Tomatoes
This simple seafood dish can be an easy weeknight meal or an elegant dinner.
-
Servings:
4
Ingredients
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2 Tbsp. olive oil -
1 large celery -
1/3 cup onion -
3 large garlic cloves -
10-12 oz. Italian plum (Roma) tomatoes -
1 small carrot -
1 small bay leaf -
1/4 tsp. pepper -
1/8 tsp. cinnamon -
1/8 tsp. salt -
4 thin, mild fish fillets, such as sole, cod or tilapia (about 4 ounces each) -
1 1/2-2 Tbsp. lemon juice -
parsley
Directions
Tip: Click on step to mark as complete.
-
In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the celery, onion, and garlic for about 2 minutes, stirring constantly, adjusting the heat if necessary so the mixture doesn’t brown. Stir in the tomatoes, carrot, bay leaf, pepper, cinnamon, and salt. Cook for 5 minutes. -
Make 4 depressions in the tomato mixture. Place the fish in the depressions. Spoon the tomato mixture over the fish to cover. Cook for 3 to 5 minutes, or until the fish is almost done (there should be just a little resistance when you try to flake the fish with a fork). Remove from the heat. -
Drizzle the fish with the lemon juice. Let stand, covered, for about 5 minutes so the fish finishes cooking and the flavors blend. Discard the bay leaf. Garnish with the parsley.
Nutrition Facts
Fish Fillets with Fresh Tomatoes
Calories
Protein
FiberNutrition Facts
| Calories | 184 | |
|---|---|---|
| Total Fat | 8.0 g | |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.5 g | |
| Monounsaturated Fat | 5.0 g | |
| Cholesterol | 53 mg | |
| Sodium | 181 mg | |
| Total Carbohydrate | 7 g | |
| Dietary Fiber | 2 g | |
| Sugars | 4 g | |
| Protein | 20 g | |
Dietary Exchanges
1 1/2 vegetable, 3 lean meat
-
Servings:
4
Ingredients
-
2 Tbsp. olive oil -
1 large celery -
1/3 cup onion -
3 large garlic cloves -
10-12 oz. Italian plum (Roma) tomatoes -
1 small carrot -
1 small bay leaf -
1/4 tsp. pepper -
1/8 tsp. cinnamon -
1/8 tsp. salt -
4 thin, mild fish fillets, such as sole, cod or tilapia (about 4 ounces each) -
1 1/2-2 Tbsp. lemon juice -
parsley
Directions
Tip: Click on step to mark as complete.
-
In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the celery, onion, and garlic for about 2 minutes, stirring constantly, adjusting the heat if necessary so the mixture doesn’t brown. Stir in the tomatoes, carrot, bay leaf, pepper, cinnamon, and salt. Cook for 5 minutes. -
Make 4 depressions in the tomato mixture. Place the fish in the depressions. Spoon the tomato mixture over the fish to cover. Cook for 3 to 5 minutes, or until the fish is almost done (there should be just a little resistance when you try to flake the fish with a fork). Remove from the heat. -
Drizzle the fish with the lemon juice. Let stand, covered, for about 5 minutes so the fish finishes cooking and the flavors blend. Discard the bay leaf. Garnish with the parsley.