In the area of food and phytonutrient research, the studies on
the lycopene in tomatoes have been extensive. This carotenoid has been shown to have
antioxidant and cancer-preventing properties. The tomatoes become sweet when baked, so it's a
good way to get children to eat fish.
Yield: 6 servings
6 cod, sole, or flounder fillets, 6 ounces (170 g) each
juice of 1 lemon
2 Tbs (30 ml) extra-virgin olive oil
2 medium red onions, peeled and sliced
2 garlic cloves, peeled and finely chopped
1 cup chopped fresh flat-leaf parsley
6 large tomatoes, chopped
1/2 cup (120 ml) water
3 Tbs fresh lemon thyme leaves
3 medium tomatoes, thinly sliced
1 lemon, thinly sliced
Preheat the oven to 350°F (180°C).
Place the fillets in a lightly oiled baking dish and drizzle with the
Warm 1 tablespoon (15 ml) of the oil in a large skillet over medium
heat. Add the onions and garlic and cook for 3 minutes, or until translucent. Add the parsley,
chopped tomatoes, and water. Simmer for 10 minutes, stirring occasionally.
Pour the tomato mixture over the fish, sprinkle with the thyme, and top
each fillet with overlapping tomato and lemon slices. Drizzle with the remaining 1 tablespoon
(15 ml) oil. Cover and bake for 15 minutes, or until the fish is opaque in the center when
tested with a knife. Serve warm.
* Percent Daily Values are based on a 2,000 calorie
Nutrition facts are calculated by a food expert using
nutritional values provided by the USDA for common products used as recipe ingredients. Actual
nutritional values may differ depending on the amounts or products used and can be affected by
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.