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Tomato Topped Fish Fillets

Eating well is an important part of being a cancer survivor. Researchers suggest that getting five fruits and vegetables a day into your diet may be one way to help prevent cancer. These simple recipes use ingredients of the summer season to provide three of your five-a-day servings. Add some broccoli as a side dish and you’re up to four fruit-and-vegetables servings in one meal.

Ingredients

2 large fresh tomatoes, ripe and at room temperature
3 teaspoons vegetable oil, divided
1 ½ pounds of flounder, sole or perch fillets
2 tablespoons of lemon juice
1/8 teaspoon ground black pepper
1 tablespoon seasoned dry bread crumbs
1 tablespoon grated Parmesan cheese

Directions

  1. Pre-heat oven to 350 degrees.
  2. Core the tomatoes, cut them into 1-inch slices and set aside.
  3. Brush one tablespoon of oil on the bottom of a 9- by 13-inch baking dish.
  4. Arrange the tomato slices in the bottom of the dish, allowing them to overlap slightly.
  5. Fold the fish fillets in half, crosswise, and place them on top of the tomatoes.S
  6. Sprinkle with lemon juice and black pepper.
  7. In a small bowl, combine bread crumbs, Parmesan cheese and the remaining two tablespoons of oil and sprinkle on the fish.
  8. Bake, uncovered, until fish flakes easily with a fork, about 20 to 25 minutes.

Nutritional information

Makes 2 servings.

Calories:     217
Fat:     6 grams
Fiber:      1 gram
Sodium:    187 milligrams
Cholesterol:     85 milligrams


Source:
Centers for Disease Control and Prevention.
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