This will be your go-to, weeknight dinner recipe for a deliciously easy and healthy meal you can make in just 30 minutes. Packed with heart-healthy, Mediterranean-inspired ingredients, including olive oil, tomatoes, garlic, green bell peppers, and flaky white fish, this dish will take your taste buds on a vacation to remember.
Prep Time30 minutes
Total Time30 minutes
Ingredients
1 ½ teaspoons olive oil
3 cloves garlic, minced
1 medium yellow onion, diced
1 green bell pepper, diced
1 (14.5-ounce) can diced tomatoes, with juice
3 tablespoons tomato paste
¼ cup lemon juice
1 tablespoon dried oregano
Pinch salt
Pinch black pepper
1 pound white fish, cut into 4 (4-ounce) fillets (such as tilapia, cod, whitefish, rockfish)
2. In a medium sauce pan over medium heat, heat the olive oil.
3. Add the garlic, and cook for 1 minute.
4. Add the onion and bell pepper, and cook for 3 minutes stirring slightly.
5. Add the diced tomatoes, tomato paste, lemon juice, oregano, salt, and black pepper. Stir and cook for 3 minutes.
6. Remove from the heat. In a 3-quart rectangular baking dish, add half of the sauce. Arrange the fish fillets over the sauce. Pour the remainder of the sauce over the 4 fish fillets.
7. Place the dish, uncovered, in the oven, and bake for 20 minutes.
8. Remove the dish from the oven, and top with the chopped parsley.
Notes
If desired, add red chili flakes or hot sauce for extra spice.
Nutrition Information:
Yield:
4
Serving Size:
1 4-ounce fish fillet + ½ cup vegetables Amount Per Serving:Calories: 228Total Fat: 5gSaturated Fat: 1gCholesterol: 65mgSodium: 356mgCarbohydrates: 16gFiber: 4gSugar: 8gProtein: 33g
Recipe by Sarah Koszyk, MA, RDN, Registered Dietitian and Sports Nutritionist, specializing in complete wellness from within using real food for real people.
This delicious traditional dish has been enjoyed for generations. It is still my father’s favorite breakfast dish. In Mexico City, huevos rancheros is a very popular breakfast, where they are accompanied by refried beans, slices of poblano pepper, and crumbled fresh cheese. And in southern Mexico, it is common to eat them along with sliced fried bananas.
Prep Time20 minutes
Total Time20 minutes
Ingredients
8 small (4 ½-inch) corn tortillas
2 teaspoons vegetable oil
8 large eggs
½ cup canned refried beans
2 cups red tomato salsa
½ cup crumbled cotija cheese (or feta)
Toppings (optional):
Chopped fresh cilantro
Chopped avocado
Chopped jalapeño
Instructions
1. Heat a large skillet to medium heat, add tortillas in single layer and cook until warm and slightly toasted on each side (about 2 minutes). Remove and cover to keep warm.
2. Heat oil in the large skillet. Crack each egg into the skillet carefully, without breaking yolks. Fry eggs until the whites are set and the yolk is cooked.
3. Heat refried beans and salsa on the stovetop or microwave and cover to keep warm.
4. To serve, spread 1 tablespoon of beans on each tortilla, top with one cooked egg, ½ cup of tomato salsa, and top with 1 tablespoon cojita cheese (or feta). May sprinkle with additional optional toppings as desired, such as chopped fresh cilantro, avocado or jalapeño.
Nutrition Information:
Yield:
4
Serving Size:
2 tortillas with 2 eggs each Amount Per Serving:Calories: 368Total Fat: 15gSaturated Fat: 4gCholesterol: 382mgSodium: 633mgCarbohydrates: 35gFiber: 5gSugar: 7gProtein: 18g
Recipe by Karina Knight, MBA, MS, RD, a Mexican-American dietitian based in Sacramento, California.
Tomatoes are a superfood that contain several vitamins and nutrients that promote health. Here are 5 key nutrients present in canned tomatoes that pack a powerful nutrition punch.
When you think of the word superfood what comes to mind? Is it a tomato? Tomatoes are such a commonly eaten food filled with so much nutritional power, yet you may not think of them as a superfood. Not only are tomatoes packed with flavor, but they are also filled with important nutrients that are vital for overall health. Let’s unpack what science has to say about some of these key nutrients.
Lycopene. Lycopene belongs to a class of compounds called carotenoids, and are powerful antioxidants that promote skin health, protect against certain cancers, and decrease the risk of heart disease and diabetes. Tomatoes are an excellent source of lycopene, but heat during the cooking process makes the lycopene even more bioavailable to our bodies, which makes canned and cooked tomato products an excellent choice.
Beta-carotene. This is a phytochemical that is converted to retinol in the body which then becomes vitamin A. Vitamin A is important for supporting eye health and protects against cataracts and macular degeneration.
Vitamin K. This is a fat soluble vitamin that is important for protein production. These proteins are necessary for the formation of blood clots, and the prevention of bone loss. Vitamin K has also been shown to protect against heart disease.
Fiber. This nutrient has so many benefits, yet many people don’t get enough in their diets. Most know that fiber can promote bowel health and encourage regular bowel movements. However, it also can lower cholesterol levels, control blood glucose levels, and help maintain a healthy weight.
Tomato products should be a staple in every kitchen pantry. Not only are they quick and convenient, they contain many nutrients that promote health! The heating process that all tomatoes go through for preparation actually helps break down the cell walls and make the nutrients easier to absorb. For example, when cooked tomatoes deliver 2-3X more lycopene than a raw tomato! So, what are you waiting for? The next time you’re at the store go ahead and grab a can (or three) of some canned tomato products to use in the kitchen this week.
Need some recipe inspiration? Try out some of our favorites:
Get the scoop on TPWC member, Pacific Coast Producers. We are proud to have this family-run company as part of the tomato community!
Pacific Coast Producers started in 1971 with their first location in Lodi, California. Since then they have expanded their company, and offerings, with locations across the entire Pacific Coast. They were founded by farmers as an agricultural cooperative. Their passion for growing quality crops allows them to work with other farmers that share the same values. Pacific Coast Producers have made it their mission to meet the brand requirements of their customers, while providing world class service at a competitive price.
Pacific Coast Producers make a variety of canned fruit products, along with an entire line of tomato goods. Their tomatoes are offered as whole, diced, crushed, or pureed, as well as pizza sauce, marinara, salsa, enchilada sauce. Along with several products to choose from, they also have organic products, ensuring that every customer has what they need to be successful in their own business.
The majority of tomato growers are in the Woodlake and Los Banos areas of California and 95% of their tomatoes are grown within a 17 mile radius of the Woodlake processing plant. This close proximity allows them to make quality tomato products at peak freshness. It can take less than 24 hours to take a tomato from a vine in the field to a finished product ready for use.
At Tomato Wellness, we help with their annual Registered Dietitian Tour every year, but because of the lockdown, you can now get to experience the tour virtual: The Heart of California Tour 2020
Here are just a few recipes highlighting their quality products.
Most kids don’t even get close to their daily fiber needs, and this recipe offers 5 grams of fiber per serving. It’s also packed with whole grain goodness and phytonutrients, plant-based compounds that offer immune protection and health benefits. If you have any left-over mushroom meat sauce, serve it over whole-grain pasta with a side salad for tomorrow’s dinner.
Prep Time25 minutes
Total Time25 minutes
Ingredients
2 tablespoons olive oil
¼ small onion, finely chopped
2 garlic cloves, minced
6 ounces mushrooms, finely chopped
1 tablespoon soy sauce
1 teaspoon balsamic vinegar
8 onces 99% lean ground turkey
1/2 teaspoon Italian seasoning
1 ¼ cups pizza sauce
Dash black pepper
8 whole-wheat English muffins (16 halves)
1 cup low-fat shredded mozzarella cheese
Instructions
1. In a large skillet, heat olive oil over medium heat. Add onion and garlic, and sauté for 3 minutes.
2. Add mushrooms, soy sauce, and balsamic vinegar and sauté for 2 minutes.
3. Add ground turkey. Cook over medium heat until no longer pink, about 7 minutes, using a spatula to break apart. Stir in Italian seasoning.
4. Add pizza sauce and black pepper, and mix over low heat for 3 minutes.
5. Preheat often to 400°F.
6. Separate whole English muffins into 16 halves, place on a baking sheet, and toast for 2 minutes.
7. Top each muffin half with about 3 tablespoons of the pizza sauce mixture and 1 tablespoon shredded cheese.
8. Place in the oven, and cook for 5 minutes, until cheese melts.
Nutrition Information:
Yield:
8
Serving Size:
2 English muffin pizza halves each Amount Per Serving:Calories: 259Total Fat: 10gSaturated Fat: 3gCholesterol: 29mgSodium: 435mgCarbohydrates: 31gFiber: 5gSugar: 7gProtein: 16g
Recipe by Melissa Halas, MA, RDN, CDE, author of the Super Crew kids’ book series, and founder of SuperKidsNutrition.com, the first kids’ nutrition mega website created in 2006.
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