Special Diets

Easy Baked Fish

• From: In Great Taste

Ingredients

• 6 cod, sole, or flounder fillets, 6 ounces (170 g) each

• juice of 1 lemon

• 2 Tbs 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 water

• 3 Tbs fresh lemon thyme leaves

• 3 medium tomatoes, thinly sliced

• 1 lemon, thinly sliced

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.

Directions

• 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.