Like HowStuffWorks on Facebook!

Baked Fish with Tomatoes Herbs


Yield

Makes 4 servings

Ingredients

4 lean white fish fillets (about 1 pound), such as orange roughy or sole
2 tablespoons plus 2 teaspoons lemon juice, divided
1/2 teaspoon paprika
1 cup finely chopped seeded tomatoes
2 tablespoons capers, rinsed and drained
2 tablespoons finely chopped fresh parsley
1-1/2 teaspoons dried basil
2 teaspoons olive oil
1/4 teaspoon salt

Preparation

  1. Preheat oven to 350°F. Coat 12X8-inch glass baking pan with nonstick cooking spray.
  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.
  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.
  4. Serve fish topped with tomato mixture.

Nutritional Information

Serving Size: 1 fish fillet with about 1/4 cup tomato mixture
Fiber 1 g
Carbohydrate 4 g
Cholesterol 42 mg
Saturated Fat 1 g
Total Fat 4 g
Calories from Fat 25 %
Calories 150
Protein 24 g
Sodium 360 mg

Dietary Exchange

Vegetable 1
Meat 3

Check out more recipes for Fish