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Fish Fillets with Fresh Tomatoes

Source of Recipe

.
Fish Fillets with Fresh Tomatoes

© American Heart Association
Diabetic Exchanges & WW Points
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 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)

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

One 3-oz. fish serving equals: 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 ++++ WWP: 4