Heart Healthy Recipes: Day 1

Greek Fish Fillets With Fresh Tomatoes

Serves 4; 3 ounces fish per serving

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 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

Snipped fresh parsley (optional)

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.

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.

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.

Nutritional Analysis (per serving)
Calories                         184
Total Fat                         8.0 g
     Saturated                   1.5  g
     Trans Fat                    0.0
     Polyunsaturated         1.5
     Monounsaturated       5.0
Cholesterol                       53 mg
Sodium                            181 mg
Carbohydrates                  7 g
     Fiber                            2 g
     Sugars                         4 g
Protein                              20 g

Reprinted with permission from Go Red for Women Recipe Collection, Copyright © 2009 by the American Heart Association.

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