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Publix Aprons Recipes

Lemony Fish and Tomatoes With Minty Green Beans

Total Time - 30 minutes / Makes 4 Servings

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Cooking Sequence

  • Prepare fish and begin to bake - 15 minutes
  • While fish bakes, prepare beans; serve - 15 minutes

Lemony Fish and Tomatoes With Minty Green Beans

Lemony Fish and Tomatoes

Ingredients
2 tablespoons fresh Italian parsley, coarsely chopped
2 cloves garlic, finely chopped
2 tablespoons extra-virgin olive oil
8 oz fresh pre-diced onions (1 1/2 cups)
4 firm, white fish filets (like cod or haddock; thawed), 20–24 oz
1/2 teaspoon kosher salt
1/4 teaspoon pepper
Juice of 2 lemons
1 large, ripe tomato



Prep
  • Chop parsley.
  • Chop garlic.
Steps
  1. Preheat oven to 400°F. Preheat large sauté pan on medium-high 2–3 minutes. Place oil in pan, then add garlic and onions; cook and stir 3–4 minutes or until onions begin to soften.
  2. Season both sides of fish with salt and pepper; arrange fish in single layer in 2-quart baking dish (wash hands). Squeeze juice of one and one-half lemons over fish. Slice tomato thinly; arrange slices in overlapping layer on fish. Sprinkle with parsley.
  3. Spoon onion mixture over tomatoes. Squeeze juice of remaining one-half lemon over onions. Bake 10–15 minutes until 145°F (or fish is opaque and separates easily). Serve.
CALORIES (per 1/4 recipe) 220kcal; FAT 8g; CHOL 55mg; SODIUM 250mg; CARB 9g; FIBER 1g; PROTEIN 28g; VIT A 8%; VIT C 50%; CALC 4%; IRON 6%
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Minty Green Beans

Ingredients
1 1/2 tablespoons fresh cilantro, coarsely chopped
1 (12-oz) bag microwavable fresh green beans
2 cloves garlic, coarsely chopped
1 tablespoon extra-virgin olive oil
8 oz fresh pre-diced onions (1 1/2 cups)
1 large, ripe tomato
1/4 cup white wine
1/4 teaspoon kosher salt
3 fresh mint leaves, coarsely chopped



Prep
  • Chop cilantro. 
Steps
  1. Microwave beans in bag on HIGH 4–5 minutes until tender.
  2. Preheat large sauté pan on medium-high 2–3 minutes. Chop garlic. Place oil in pan, then add garlic and onions; cook and stir 3–4 minutes until onions begin to soften. Chop tomato into small pieces.
  3. Drain beans, if needed. Stir beans, tomatoes, cilantro, wine, and salt into onion mixture; cook and stir 3–4 minutes until flavors have blended. Chop mint leaves. Stir in mint and serve.
CALORIES (per 1/4 recipe) 100kcal; FAT 4g; CHOL 0mg; SODIUM 80mg; CARB 14g; FIBER 4g; PROTEIN 3g; VIT A 15%; VIT C 35%; CALC 6%; IRON 6%
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Shopping List

Add items to your grocery list by clicking on the Add to My Grocery List next to any item below.

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ADD ALL 16 ITEMS TO LIST

Dry Grocery
Add to your grocery list 1/4 cup white wine

Produce
Add to your grocery list 6-8 sprigs fresh Italian parsley
Add to your grocery list 4-5 sprigs  fresh cilantro
Add to your grocery list 4 cloves fresh garlic
Add to your grocery list 3 leaves fresh mint
Add to your grocery list 2 lemons (for juice)
Add to your grocery list 1 (12-oz) bag microwavable fresh green beans
Add to your grocery list 16 oz (3 cups) pre-diced onions
Add to your grocery list 2 large ripe tomatoes

Seafood
Add to your grocery list 4 white fish fillets (like cod or haddock), 20-24 oz

From Your Pantry
Add to your grocery list 3 tbsp extra-virgin olive oil
Add to your grocery list 3/4 tsp kosher salt

Suggested Items
Add to your grocery list Cuban bread
Add to your grocery list flan (custard dessert)
Add to your grocery list white rice
Add to your grocery list ripe plantains

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Aprons Advice

  • Complete your meal with white rice, ripe plantains, Cuban bread, and flan (custard dessert).
  • Lemon juice is an easy way to add zing to a dish instead of using salt. This fish recipe is a great way to enjoy a healthy dinner without sacrificing flavor.
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Recipe Version seaf0110