Ingredients
8 sprigs fresh Italian parsley (rinsed)
2 fresh garlic cloves
2 tablespoons extra-virgin olive oil
8 ounces pre-diced onions (1 1/2 cups)
4 firm, white fish filets (like cod or haddock; thawed, if needed), 20–24 oz
1/2 teaspoon kosher salt
1/4 teaspoon pepper
2 lemons (for juice, rinsed)
1 large, ripe tomato (rinsed)

Steps

1. Preheat oven to 400°F. Chop parsley coarsely; set aside. Preheat large sauté pan on medium-high 2–3 minutes. Chop garlic finely.
2. Place oil in pan; swirl to coat. Add garlic and onions; cook 3–4 minutes, stirring frequently, or until onions begin to soften. Meanwhile, season both sides of fish with salt and pepper; arrange fish in single layer in 2-quart baking dish (wash hands).
3. Squeeze juice of one and one-half lemons over fish. Slice tomato thinly; arrange slices in overlapping layer on fish. Sprinkle with parsley.
4. Spoon onion mixture over tomatoes. Squeeze juice of remaining one-half lemon over onions. Bake 10–15 minutes or until internal temperature reaches 145°F (or fish is opaque and separates easily with a fork). Cook time may vary depending on the thickness of the fish. Serve.

CALORIES (per 1/4 recipe) 220kcal; FAT 8g; CHOL 55mg; SODIUM 250mg; CARB 8g; FIBER 1g; PROTEIN 40g; VIT A 8%; VIT C 50%; CALC 4%; IRON 6%

Ingredients
4–5 sprigs fresh cilantro (rinsed)
1 (12-ounce) bag microwavable fresh green beans
2 fresh garlic cloves
1 tablespoon extra-virgin olive oil
8 ounces pre-diced onions (1 1/2 cups)
1 large, ripe tomato (rinsed)
1/4 cup white wine
1/4 teaspoon kosher salt
3 fresh mint leaves (rinsed)

Steps

1. Chop cilantro coarsely; set aside. Microwave beans in bag on HIGH 4–5 minutes until crisp tender or desired tenderness.
2. Preheat large sauté pan on medium-high 2–3 minutes. Chop garlic coarsely. Place oil in pan; swirl to coat. Add garlic and onions; cook 3–4 minutes, stirring often, or until onions begin to soften. Meanwhile, chop tomato into small pieces.
3. Drain beans, if needed. Stir beans, tomatoes, cilantro, wine, and salt into onion mixture. Cook 3–4 minutes, stirring occasionally, or until flavors have blended. Meanwhile, chop mint leaves coarsely. Stir in mint and serve.

CALORIES (per 1/4 recipe) 100kcal; FAT 4g; CHOL 0mg; SODIUM 80mg; CARB 13g; FIBER 4g; PROTEIN 3g; VIT A 15%; VIT C 35%; CALC 6%; IRON 6%