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Lemony Fish and Tomatoes

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Lemony Fish and Tomatoes
  • Prep Time 15 min
  • Total Time 35 min
  • Servings 4
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Fish fillets baked with spritzes of fresh lemon juice and slices of tomatoes offer quick cooking and healthy eating.

Ingredients

1
lb cod fillets
1/2
teaspoon salt
1/4
teaspoon pepper
2
medium lemons, each cut into quarters
1
medium tomato, thinly sliced
2
tablespoons olive oil
1
medium onion, chopped (1/2 cup)
2
cloves garlic, minced
1
teaspoon parsley flakes

Directions

  • 1 Heat oven to 400°F. Sprinkle both sides of each cod fillet with salt and pepper. In ungreased 13x9-inch (3-quart) glass baking dish, arrange fish in single layer.
  • 2 Squeeze juice of 3 lemon quarters over fish. Arrange tomato slices on fish to cover, overlapping as necessary.
  • 3 In 8-inch skillet, heat oil over medium heat. Add onion; cook 3 to 4 minutes, stirring frequently, until tender. Add garlic; cook and stir 1 to 2 minutes longer.
  • 4 Remove from heat; stir in parsley. Sprinkle onion mixture evenly over tomatoes. Squeeze juice of 1 lemon quarter over onion mixture.
  • 5 Bake uncovered 15 to 20 minutes or until fish flakes easily with fork. Serve fish with remaining lemon quarters.
Tips  

Other mild-flavored fish fillets, such as walleye, tilapia, halibut or pike, can be substituted for the cod.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
190
(
Calories from Fat
80
)
Daily Value
Total Fat
8g
13%
(
Saturated Fat
1 1/2g
6%
,
Trans Fat
0g
)
Cholesterol
60mg
20%
Sodium
390mg
16%
Potassium
460mg
13%
Total Carbohydrate
6g
2%
(
Dietary Fiber
2g
7%
,
Sugars
2g
)
Protein
22g
Daily Value*:
Vitamin A
6%
6%
Vitamin C
20%
20%
Calcium
4%
4%
Iron
4%
4%
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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