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Baked Fish with Tomatoes & Herbs
Makes 4 servings
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Ingredients
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4
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lean white fish fillets (about 1 pound), such as orange roughy or sole
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2
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tablespoons plus 2 teaspoons lemon juice, divided
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1/2
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teaspoon paprika
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1
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cup finely chopped seeded tomatoes
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2
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tablespoons capers, rinsed and drained
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2
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tablespoons finely chopped fresh parsley
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1-1/2
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teaspoons dried basil
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2
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teaspoons olive oil
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1/4
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teaspoon salt
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1. Preheat oven to 350°F. Coat 12×8-inch glass baking pan with nonstick cooking spray.
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2. Arrange fish fillets in pan; drizzle 2 tablespoons lemon juice over fillets and sprinkle with paprika. Cover with foil; bake 18 minutes or until opaque in center and flakes easily when tested with fork.
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3. Meanwhile, in medium saucepan, combine tomatoes, capers, parsley, remaining 2 teaspoons lemon juice, basil, oil and salt. Five minutes before fish is done, place saucepan over high heat. Bring to a boil. Reduce heat and simmer 2 minutes or until hot. Remove from heat.
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4. Serve fish topped with tomato mixture.
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©Publications International, Ltd.
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Nutrients per Serving
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(1 fish fillet with about 1/4 cup tomato mixture)
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Calories
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150
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Calories from Fat
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25 %
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Total Fat
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4 g
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Saturated Fat
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1 g
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Cholesterol
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42 mg
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Carbohydrate
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4 g
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Fiber
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1 g
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Protein
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24 g
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Sodium
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360 mg
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Dietary exchanges
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1 Vegetable
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3 Meat
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