Fish Fillets with Fresh Tomatoes

Fish Fillets with Fresh Tomatoes
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Fish Fillets with Fresh Tomatoes

This simple seafood dish can be an easy weeknight meal or an elegant dinner.

Nutrition Facts

Fish Fillets with Fresh Tomatoes

CaloriesCalories

184 Per Serving

ProteinProtein

20g Per Serving

FiberFiber

2g Per Serving
×
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

Ingredients

Servings  4  

  • 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)

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. 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.
  3. 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.

 

This simple seafood dish can be an easy weeknight meal or an elegant dinner.

Nutrition Facts

Fish Fillets with Fresh Tomatoes

CaloriesCalories

184 Per Serving

ProteinProtein

20g Per Serving

FiberFiber

2g Per Serving
×
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

Ingredients

Servings  4  

  • 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)

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. 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.
  3. 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.