It’s All About the Tomatoes!

Related topics: Eating Right

Here comes the season when our gardens, grocery stores and farmers markets are piled high with ripe tomatoes! Tomatoes are yummy in salads and sauces—and here are two more delicious, healthy ways to serve them, right from the oven.

Grandmother and grandchild at farmers market

Baked Tilapia with Tomatoes

Makes 4 servings

Ingredients

  • Nonstick vegetable oil spray
  • 4 tilapia fillets
  • 4 medium tomatoes, peeled and chopped
  • 2 tablespoons olive oil
  • 1 and 1/2 teaspoons thyme
  • 1/4 cup pitted black olives, diced
  • 1/4 teaspoon red pepper flakes
  • 2 cloves garlic, minced
  • 1/2 cup red onion, diced
  • 1 tablespoon lime juice
  • Parsley and lemon wedges for garnish

Directions

  1. Preheat oven to 400°F.
  2. Spray baking dish with vegetable oil spray.
  3. Arrange fillets in the baking dish. The dish should be large enough so the fillets do not overlap.
  4. Mix remaining ingredients in a bowl.
  5. Spoon the tomato mixture evenly over the fillets.
  6. Bake uncovered 15 to 20 minutes or until the fish flakes easily with a fork.
  7. Garnish with parsley and a lemon wedge.

Nutrition Information

Calories per serving: 265

Total fat: 16g; saturated fat: 2g; cholesterol: 58mg; sodium: potassium: 635mg; 172mg; total carbohydrate: 9g; dietary fiber: 3g; protein: 22g

Source: National Heart, Blood and Lung Institute


Tomato and Cheese Melts

Makes 4 servings

Ingredients

  • 2 large tomatoes cut into thick slices (about 1 inch)
  • 1/3 cup shredded cheese (try parmesan, Swiss, or cheddar)
  • 1 teaspoon oregano
  • 1/4 teaspoon each salt and pepper
  • 1/4 teaspoon garlic powder or 1 clove garlic, minced

Directions

  1. Preheat oven to 400 °F.
  2. Place tomato slices in a single layer in a shallow baking dish.
  3. In a small bowl, combine cheese, oregano, salt, pepper and garlic powder. Sprinkle mixture over tomatoes.
  4. Bake 5 to 10 minutes, or until cheese turns golden brown and starts to bubble. Serve warm.
  5. (Optional) Serve on toasted bread or an English muffin.
  6. Refrigerate leftovers within 2 hours.

Nutrition Information (not including bread)

Calories per serving: 45

Total fat: 2g; saturated fat: 1g; cholesterol: 5mg; sodium: 270mg; total carbohydrate 5g; dietary fiber: 1g; total sugars 2g; total added sugars: 0g

Source: The National Institutes of Health, courtesy Oregon State University