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