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)
Total Fat 8.0 g
Saturated 1.5 g
Trans Fat 0.0
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.