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Fish Fillets with Fresh Tomatoes

  Fish-Fillets-with-Fresh-Tomatoes - spring - fish
Serves 4; 3 ounces fish per serving

Ingredients

2 tablespoons olive oil

1 large rib of celery, chopped

1/3 cup chopped onion

3 large garlic cloves, crushed or minced

10 to 12 ounces Italian plum (Roma) tomatoes, chopped

1 small carrot, thinly sliced

1 small dried bay leaf

1/4 teaspoon pepper

1/8 teaspoon (heaping) ground cinnamon

1/8 teaspoon salt

4 thin mild fish fillets, such as sole, cod or tilapia (about 4 ounces each), rinsed and patted dry

1 1/2 to 2 tablespoons fresh lemon juice

Chopped fresh parsley (optional)

Nutrition Facts

Calories 184

Total Fat 8.0 g

Saturated Fat 1.5 g

Polyunsaturated Fat  1.5 g

Monounsaturated Fat   5.0 g

Cholesterol 53 mg

Sodium 181 mg

Carbohydrates 7 g

Fiber 2 g

Sugars 4 g

Protein 20 g

 

Dietary Exchanges

1 1/2 vegetable, 3 lean meat

Preparation

  1. In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the celery, onion, and garlic for about 2 minutes, stirring constantly, adjusting the heat if necessary so the mixture doesn’t brown. Stir in the tomatoes, carrot, bay leaf, pepper, cinnamon, and salt. Cook for 5 minutes.
  2.  

    Make 4 depressions in the tomato mixture. Place the fish in the depressions. Spoon the tomato mixture over the fish to cover. Cook for 3 to 5 minutes, or until the fish is almost done (there should be just a little resistance when you try to flake the fish with a fork). Remove from the heat.

  3. Drizzle the fish with the lemon juice. Let stand, covered, for about 5 minutes so the fish finishes cooking and the flavors blend. Discard the bay leaf. Garnish with the parsley.

     

    © American Heart Association

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