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Lemony Fish and Tomatoes
Recipes
Lemony Fish and Tomatoes
4 servings
30 minutes total

Ingredients

  • 2 tablespoons fresh Italian parsley
  • 2 cloves garlic
  • 1 large, ripe tomato
  • 2 lemons, for juice
  • 2 tablespoons extra-virgin olive oil
  • 8 oz diced fresh yellow onions
  • 4 (6 oz) firm white fish fillets (such as cod or haddock; about 1 ½ lb)
  • ½ teaspoon kosher salt
  • ¼ teaspoon pepper

Steps

    1. Preheat oven to 400°F. Preheat large sauté pan on medium-high 2–3 minutes. Chop parsley and garlic finely. Slice tomato thinly; halve lemons.
    2. Place oil in pan, then add garlic and onions; cook and stir 3–4 minutes until onions begin to soften.
    3. Season both sides of fish with salt and pepper; arrange fish in single layer in 2-quart baking dish (wash hands). Squeeze juice of 1 ½ lemons over fish. Overlap tomato slices on top of fish, then sprinkle with parsley.
    4. Spoon onion mixture over tomatoes, then squeeze juice of remaining one-half lemon over top. Bake 10–15 minutes until centers of fillets flake easily and are 145°F. Serve.

Always check fish for bones.

Wash hands, utensils, and surfaces with soap and water after any contact with raw meat, seafood, or eggs.
Do not reuse marinades.
Do not rinse raw meat.

If fruits and vegetables are part of this recipe, be sure to wash thoroughly.

Amount per ¼ recipe serving: Calories 220, Total Fat 8g, Sat Fat 1g, Trans Fat 0g, Chol 65mg, Sodium 340mg, Total Carb 8g, Fiber 1g, Total Sugar 3g, (Incl. 0g Added Sugars), Protein 28g, Vitamin D 6%, Calc 2%, Iron 6%, Potassium 10%