This healthy recipe couples heart healthy omega-3 fats from the fish and lycopene from the tomatoes. Studies show lycopene may be beneficial to heart health and may also reduce cancer risk.
This recipe is heart healthy. This recipe is diabetes friendly.
Yield: 4 Servings
- 1 and 1/2 lbs fresh tomatoes
- 1 medium onion, diced
- 1 green pepper, diced
- 2 stalks celery, diced
- 1 clove garlic, chopped
- 1 and 1/2 lbs haddock, scrod, or other mild white fish cut into serving-sized pieces
- 1 Tbsp olive oil
- 1 tsp sweet paprika
- 1/4 tsp sugar
Preheat oven to 375°F. Rinse tomatoes, arrange in a shallow baking pan and roast until the skins have split open, about 30 minutes. Cool, remove skins and chop coarsely.
Sauté the onion in olive oil in a large frying pan. Add peppers and celery and sauté until they begin to soften. Add the garlic, paprika and salt. Add the prepared tomatoes and sugar and bring the mixture to a boil. Add the fish and cook for about 10 minutes, until it is opaque and flakes easily.
Remove the fish to a serving dish. If the vegetable mixture is watery, boil a few minutes, then pour the vegetables over the fish.
Nutrition Facts (per serving): Calories: 230, Fat: 5 grams, Saturated fat: 1 gram, Cholesterol: 97 mg, Sodium: 142 mg, Carbohydrate: 12 grams, Fiber: 3 grams, Protein: 34 grams
