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Publix Simple Meals

Lemony Fish and Tomatoes With Minty Green Beans

Servings:
Makes 4 Servings
Total Time:
30 minutes
Active Time:
30 minutes

Cooking Sequence


-- Prepare fish and begin to bake - 15 minutes

-- While fish bakes, prepare beans; serve - 15 minutes



Cooking Instructions

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.



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.



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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Nutritional Information

Lemony Fish and Tomatoes

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%

Minty Green Beans

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%