We love a dinner option that’s family friendly, delicious and nutritious. Enter this Pan-Fried Fish recipe – it combines the delicate flavors of pan-fried fish with the rich and savory taste of canned tomatoes, which provides a satisfying meal and a host of health benefits.
Packed with essential vitamins like vitamin C, potassium, and folate, as well as antioxidants like lycopene, canned tomatoes support overall health and wellbeing. Additionally, the lycopene in tomatoes has been linked to reducing the risk of certain chronic diseases, making it a valuable addition to any meal. Add in the protein from the cod fish, and you have a satisfying meal that’s sure to please everyone at the table!
Discover our array of diverse recipes, each designed to bring the warmth of traditional family dining to your table. These meals are not only simple to prepare but also budget-friendly, making them perfect for busy households. Tailored to please every palate, our recipes cater to both individual tastes and family-wide preferences. Developed by our multicultural culinary team, these dishes offer a celebration of global flavors, ensuring nutritious, easy-to-make, and affordable meals for you and your family.
This pan fried fish recipe combines the delicate flavors of cod fish with the rich and savory taste of canned tomatoes, which provides a satisfying meal and a host of health benefits.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Ingredients
2 Tbsp. Oil, Divided
1 Large White Onion, Finely Diced
3-4 Garlic Cloves, Minced
1 Medium Green Bell Pepper, Diced Fine
2 (14.5 Oz) Cans Diced Tomatoes
2 Tbsp. Tomato Paste
½ Cup Water
⅛ Tsp. Freshly Ground Black Pepper
4x 6 Oz. Cod Fish Filet, Or Other Firm White Fish Filet (Thawed If Frozen)
1 Bunch Parsley, Finely Chopped
Instructions
Make the sauce: Heat 1 Tbsp. of oil in a large saute pan over medium heat. Add onions and bell pepper and saute until the onions are translucent, about 5 minutes. Add in the garlic and saute for another minute.
Mix in the diced tomatoes and their juices to the pan. Add the tomato paste, water, salt, and pepper. Stir well. Cook for about 15-20 minutes or until the peppers and onions are very soft. Taste and adjust seasoning to your preference and keep over low heat.
In a separate saute pan, heat remaining olive oil over medium heat. Pat the cod dry with paper towels and season both sides of cod with pepper.
Place cod in the oil and cook until golden brown, about 3 minutes. Carefully flip the cod over and continue cooking for another 2 minutes. Transfer to a pan with tomato sauce, spoon sauce over fish and gently cook for an additional 3 minutes, or until fish is firm and cooked through. Sprinkle with parsley.
Serve fish and sauce with steamed vegetables, over rice or whole wheat pasta. Enjoy!
Notes
Any type of white flakey fish, or even shrimp, works in this dish so buy what looks best or what is on sale. And don’t count out frozen seafood. It’s just as healthy and sometimes even “fresher” than fresh fish because it is frozen right after being caught. Plus, it’s super convenient and economical.
Recipe approved by Ellie Krieger, Culinary Nutritionist (RD) for Tomato Wellness.com
Nutrition Information:
Serving Size:
1 fish fillet and about ¾ cup sauce Amount Per Serving:Calories: 300Total Fat: 8gSaturated Fat: 1gCholesterol: 75mgSodium: 630mgCarbohydrates: 21gFiber: 4gSugar: 11gProtein: 34g
Transform the humble spaghetti squash into a culinary masterpiece with this recipe for Tomato Basil Stuffed Spaghetti Squash. This flavorful dish is great to serve on any night of the week (as you can whip it up in no time), yet it also packs a nutritional punch, thanks to the inclusion of canned tomatoes and tomato sauce.
Tomatoes are a rich source of essential nutrients, including vitamins A and C, potassium, and antioxidants like lycopene. Lycopene, in particular, has been linked to numerous health benefits, including reduced risk of heart disease and certain types of cancer. The canned tomatoes and tomato sauce used in this recipe contribute not only to the vibrant color and robust flavor but also to the nutritional value of the dish.
The succulent, roasted spaghetti squash also serves as the perfect canvas for a flavorful filling. So, what are you waiting for? Try out this recipe for Tomato Basil Stuffed Spaghetti Squash for a meal that will treat your taste buds and nourish your body. Learn how to make this recipe here.
Discover our array of diverse recipes, each designed to bring the warmth of traditional family dining to your table. These meals are not only simple to prepare but also budget-friendly, making them perfect for busy households. Tailored to please every palate, our recipes cater to both individual tastes and family-wide preferences. Developed by our multicultural culinary team, these dishes offer a celebration of global flavors, ensuring nutritious, easy-to-make, and affordable meals for you and your family.
Transform the humble spaghetti squash into a culinary masterpiece with this recipe for Tomato Basil Stuffed Spaghetti Squash.
Prep Time30 minutes
Cook Time45 minutes
Total Time1 hour15 minutes
Ingredients
1 Medium Whole Spaghetti Squash
2 Tbsp. Olive Oil, Divided
1/8 Tsp. Kosher Salt
Pinch Ground Black Pepper
½ Tsp. Garlic Powder
½ Medium Yellow Onion, Diced
2 Cloves Garlic, Minced
¼ Tsp. Dried Thyme
½ Tsp. Dried Oregano
1 (14.5 Oz) Can Diced Tomatoes, Preferably Fire-Roasted
1 (8 Oz) Can No-Salt-Added Tomato Sauce
1 (15.5 Oz) Can Cannellini Beans, Drained And Rinsed
¼ Cup Chopped Fresh Basil, For Serving
Instructions
To prepare the squash, preheat your oven to 375° F. Use a sharp knife to trim the top and bottom of the squash off and slice the squash in half lengthwise. Scrape out the seeds with a spoon.
Line a baking sheet with parchment paper or foil. Brush the inside of the squash with 1 Tbsp. olive oil and sprinkle with a pinch each of the salt and pepper. Place the squash, cut side down, on the baking sheet. Bake for 40 to 45 minutes, or until the squash skin is tender enough to pierce easily with a fork. Allow the squash to cool down enough to handle, and then use a fork to scrape out the flesh into a mixing bowl. Add the garlic powder and more salt and pepper to taste. Return spaghetti squash to hollowed out skin so that the skin becomes a bowl for the filling.
While the squash roasts, make the sauce. Heat the remaining olive oil in a medium pot over medium heat. Add the onion and sauté for 5 to 7 minutes, stirring often, until the onion is soft and translucent. Add in the garlic and saute for another 2 minutes, adding a splash of water if the onions are sticking. Add the thyme, oregano, the remaining ⅛ teaspoon salt, pepper to taste, tomatoes, tomato sauce and beans to the pot and stir them well. Bring the mixture to a boil and reduce to a simmer. Simmer for 10 minutes, uncovered, or until the sauce has thickened. Taste sauce and adjust seasonings as desired.
Top spaghetti squash with sauce and sprinkle with chopped basil. Enjoy!
Notes
This tomato and bean sauce is not only delicious with spaghetti squash, it’s also excellent served over a baked potato, rice or pasta.
Recipe approved by Ellie Krieger, Culinary Nutritionist (RD) for Tomato Wellness.com
Learn about the latest science on the health benefits of tomato products.
Every bite of tomato products—from canned tomatoes to tomato soup to marinara sauce—contains nutrients that offer potent health benefits. In fact, a body of science over the past two decades, which includes hundreds of studies on human health outcomes, has found a variety of health benefits associated with consuming tomato products.
Known Health Benefits of Tomato Products
The documented health benefits for eating tomato products include the following:
Lycopene Boost. Tomato products are rich in the powerful antioxidant group, carotenoids, which have been shown to inactivate free radicals, protect against cancer, and slow development of atherosclerosis. The most plentiful carotenoid is lycopene and tomato products are responsible for more than 80% of the lycopene in the U.S. diet. Research suggests that lycopene may be a big factor behind the health-protective effects of tomato products. Lycopene in processed tomatoes is much better absorbed than that of fresh tomatoes. In addition, the lycopene in tomatoes appears to have synergistic effects with other nutrients in foods.
Prostate Cancer Protection. Research supports that eating lycopene-rich food sources like tomato products may help reduce the risk of some forms of cancer, such as digestive tract and pancreatic cancers, but the bulk of the cancer-protective evidence is linked with prostate cancer. Substantial evidence indicates eating tomato products and foods containing lycopene probably protects against cancer.
Heart-health Benefits. Regular intake of tomato products has been consistently associated with lower rates of cardiovascular disease.
Protection Against Oxidative Stress and Inflammation. Eating foods rich in antioxidant vitamins and carotenoids, such as tomato products, is linked with reducing oxidative stress markers and the LDL-oxidation process, as well as inflammation—key factors that help protect against developing cardiovascular disease.
Improves Cholesterol Levels. One of tomato products’ heart health benefits is improved blood lipid profiles, according to some studies.
Anti-Platelet Activity. Tomato products appear to have anti-platelet compounds that are concentrated in the yellow fluid around the seeds, which may inhibit platelet aggregation, further protecting against cardiovascular disease.
Control Blood Pressure. Low-sodium tomato products—naturally rich in potassium—have the perfect nutritional profile to fit into the DASH (Dietary Approaches to Stop Hypertension) Diet. Research is confirming that tomato products may aid in treating high blood pressure.
What Does the Latest Science Say About Tomato Health?
Research continues to pour in on tomato health benefits. Tomato Products Wellness Council conducted a review of the research published during 2022-2024 on human health outcomes associated with tomatoes, tomato products, and lycopene on PubMed. A total of 235 studies were reviewed during this period. We found a continued focus among researchers on cardiovascular health, hypertension, prostate cancer, inflammation, oxidative stress, and vascular health. Newer areas of interest in studies included diabetes, gut microbiota, aging disorders, and anti-microbial benefits.
Here’s a look at some nutrition highlights from recent studies on tomato health benefits:
Antimicrobial properties against Salmonella found in tomato juice (Antimicrobial Chemotherapy, 2024).
The culinary practice of sofrito (cooked tomatoes) reduces cardiovascular disease through reduced platelet activation (Nutrients, 2023).
Carotenoids (i.e., lycopene) in tomatoes and tomato-based foods are among the most studied foods for clinical trials on human health, with recent attention to eye and cardiovascular health, cognitive function, gut microbiota interactions, and bioavailability (Nutrients, 2022).
Tomatoes in the Mediterranean diet are high in melatonin, which increases antioxidant status (Antioxidants, 2023).
Lycopene-rich foods have clinical applications to alleviate aging and aging disorders (Food Sci Nutr, 2023).
Lower risk of new-onset hypertension with 10-13 g/day tomato juice (Nutrients, 2022).
Scientific review on the accumulation of research on the protective effects of lycopene on coronary artery disease and hypertension, the leading causes of death worldwide (Antioxidants, 2022).
Lycopene is potent antioxidant for type 2 diabetes, effective for glycemic control and oxidative stress biomarkers (Molecules, 2022).
The future seems bright when it comes to the potential for tomato products to provide health bonuses. Given that tomato products are budget-friendly, culturally relevant, simple to use, and delicious, these foods can easily be included in the diet at least a few times per week to help promote optimal health.
Dinner is served with this 30 minute mole recipe! It’s a quick and easy dish that brings the rich, complex flavors of traditional mole sauce to your table in record time, making it perfect for busy weeknights or any occasion where you crave a hearty and satisfying meal.
While there are many reasons why this recipe is a standout dinner option, we love that canned tomatoes play an important role in both flavor and health. Not only do they add a vibrant color and depth to the mole sauce, but they also provide a plethora of health benefits. In fact, canned tomatoes are a fantastic source of vitamins, particularly vitamin C and vitamin K, as well as essential minerals like potassium. Moreover, the lycopene found abundantly in tomatoes is known for its antioxidant properties, which can help reduce the risk of chronic diseases and promote overall wellbeing.
Introducing a savory twist on a weeknight classic: Salad Pizza, the perfect solution for a quick and easy, yet health-conscious dinner that brings together the best of both worlds. This recipe not only satisfies your craving for a comforting and familiar pizza experience, but also elevates it into a nutritious delight.
Crafting a salad pizza is simple, which makes it an ideal choice for busy weeknights when time is of the essence. The melding of fresh, crisp salad greens with the toasted pita or flatbread creates a harmonious balance, delivering a wholesome meal in minutes.
The beauty of this dish lies not only in its simplicity but also in its health benefits. This homemade pizza recipe has canned marinara sauce, which is rich in vitamins, antioxidants, and lycopene – an antioxidant that is known for its potential role in reducing the risk of certain diseases. Plus, canned tomato products are environmentally friendly, which makes this recipe even more appealing. So what are you waiting for? The next time you get a pizza craving, give this budget-friendly recipe a try to satisfy your taste buds! Learn how to make this recipe here.
Discover our array of diverse recipes, each designed to bring the warmth of traditional family dining to your table. These meals are not only simple to prepare but also budget-friendly, making them perfect for busy households. Tailored to please every palate, our recipes cater to both individual tastes and family-wide preferences. Developed by our multicultural culinary team, these dishes offer a celebration of global flavors, ensuring nutritious, easy-to-make, and affordable meals for you and your family.
Introducing a savory twist on a weeknight classic: Salad Pizza, the perfect solution for a quick and easy, yet health-conscious dinner that brings together the best of both worlds.
Prep Time15 minutes
Total Time15 minutes
Ingredients
3 Cups Mixed Salad Greens, Any Variety
1 (15.5 Ounce) Can Garbanzo Beans, Drained And Rinsed
½ Cup Sliced Orange Bell Pepper, Or Any Type Of Bell Pepper
¼ Cup Sliced Red Onion
½ Cup Small Cubed Part-Skim Mozzarella
½ Cup Jarred Marinara Sauce
4 Pita Or Flatbread, Preferably Whole Wheat, Toasted
Dressing
1 Tbsp. Tomato Paste
1 ½ Tbsp. Water
1 Tsp. Red Wine Vinegar
1 Tbsp. Olive Oil
⅛ Tsp. Kosher Salt
¼ Tsp. Oregano
Dash Ground Black Pepper
Instructions
In a large bowl, combine the spring mix, garbanzo beans, bell pepper, red onion and mozzarella.
In a separate bowl or mason jar, add all the dressing ingredients and mix well. Taste and adjust seasoning if desired.
Place your toasted pitas or flatbreads down and spread with 2 Tbsp. of marinara sauce.
Right before serving, toss salad with dressing and top your pita/flatbread. Enjoy!
Notes
Tomato paste adds a deep, lightly sweet flavor, beautiful color, and nutrition to salad dressings. Add a touch of it to just about any oil and vinegar based or Italian dressing to give it that extra layer of tomato goodness.
Recipe approved by Ellie Krieger, Culinary Nutritionist (RD) for Tomato Wellness.com
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