Easy Baked Fish
Serves: 6
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.
Calorie: 260, Proteins: 33 g, Total Fat: 1 g, Fiber: 4 g.
Preparation
Preheat the oven to 350°F (180°C).
Place the fillets in a lightly oiled baking dish and drizzle with the
lemon juice.
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.