Broiling fresh tomato slices concentrates their umami and their sweetness. It’s a simple, flavorful topping for delicate white fish.
This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.
Time: 20 minutes
Serves: 4
Ingredients
- 1 large tomato, sliced
- 1 Tbs. extra-virgin olive oil
- 4 6 oz. fillets of white fish (tilapia, haddock, or hake)
- 2 Tbs. mayonnaise
- ½ tsp. Old Bay or other seafood seasoning
- 1/8 tsp. freshly ground black pepper
- lemon, cut into wedges
Instructions
- Preheat the oven to 375°F. On a large foil-lined baking pan, place the tomato slices in a single layer. Drizzle with the oil.
- Blot the fish dry with a paper towel, then place the fillets on the baking pan with the tomatoes. In a small bowl, mix the mayonnaise with the Old Bay seasoning and the pepper. Spoon the mayonnaise mixture over the fish.
- Switch the oven to broil. Place the baking pan 6–8 inches under the broiler and broil until the tomatoes are bubbling hot and the fish flakes easily with a fork, 5–8 minutes.
- Top the fish with the tomato slices. Serve with the lemon wedges.
Nutrition Information
Per serving (1 fillet):
- Calories: 250
- Total fat: 12 g
- Sat fat: 2.5 g
- Carbs: 3 g
- Fiber: 1 g
- Total sugar: 2 g
- Added sugar: 0 g
- Protein: 35 g
- Sodium: 210 mg
