This simple seafood dish can be an easy weeknight meal or an elegant dinner.
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Fish Fillets with Fresh Tomatoes
Calories184 Per Serving
Protein20g Per Serving
Fiber2g Per Serving
|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|
|Total Carbohydrate||7 g|
|Dietary Fiber||2 g|
1 1/2 vegetable, 3 lean meat
2 Tbsp. olive oil (extra virgin preferred)
1 large rib of celery, chopped
1/3 cup chopped onion
3 large garlic cloves, crushed or minced
10-12 oz. Italian plum (Roma) tomatoes (chopped)
1 small carrot (thinly sliced)
1 small dried bay leaf
1/4 tsp. pepper
1/8 tsp. (heaping) ground cinnamon
1/8 tsp. salt
4 thin, mild fish fillets, such as sole, cod or tilapia (about 4 ounces each), rinsed, patted dry
1 1/2-2 Tbsp. fresh lemon juice
chopped parsley (optional)
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.