Tomatoes (fresh or canned) are packed with nutrients and provide many health
benefits. Just eating one tomato a day provides a good amount of vitamin C
and potassium. They also pack plenty of those disease preventing
phytochemicals that have been shown to help reduce the risk of heart
disease; and prostate and digestive tract cancers.

Tomatoes are a great complement to most foods, from sandwiches to pasta and
meats. Included below are 2 easy recipes .


Spaghetti with Salsa Cruda

Source: American Institute for Cancer Research

Ingredients:

1 1/4 lb. plum tomatoes, seeded and diced, about 4 cups
1 tsp. salt or less if desired
1/4 cup finely chopped red onion
3 Tbsp. extra virgin olive oil, divided
1/4 cup coarsely chopped flat parsley
2 Tbsp. coarsely chopped fresh basil
3/4 lb. whole-grain spaghetti
Freshly ground pepper
Instructions:
In a glass, ceramic, or plastic bowl, combine the tomatoes with the salt,
onion and 2 tablespoons of the oil. Set aside for 15 minutes.

Meanwhile, boil a large pot of water and cook the spaghetti al dente
according to package directions. Drain the spaghetti and turn it into a
large, warm serving bowl. Toss the pasta with the remaining tablespoon of
oil to keep it from sticking together.

Mix the parsley and basil into the tomatoes. Season generously with pepper.
Pour the salsa cruda over the warm pasta. Toss the entire mixture to blend
well. Serve immediately.
Nutritional Information:
Makes 5 servings. Per serving: 330 calories, 10 g. total fat (1 g. saturated
fat), 55 g. carbohydrate, 11 g. protein, 10 g. dietary fiber, 483 mg.
sodium.


Tomato Topped Fish Fillets
4 servings, each serving equals one 5 A Day serving
Source: Produce for Better Health
Ingredients
2 Fresh tomatoes (large - approx. 1 lb)
3 tsp Vegetable oil, divided
1½ lbs Flounder, sole, or perch fillets
2 Tbsp Lemon juice
1/8 tsp Ground black pepper
2 Tbsp Seasoned dry bread crumbs
1 Tbsp Parmesan cheese, grated
Preheat oven to 350 F. Use tomatoes held at room temperature until fully
ripe. Core tomatoes; cut in 1 inch slices; set aside. Brush 1 tsp. oil over
the bottom of a 13 x 9 inch baking dish. Arrange tomato slices in a single
layer in dish, overlapping slightly. Fold fillets in half crosswise; place
on tomatoes. Sprinkle with lemon juice and black pepper. In a small bowl
combine bread crumbs, Parmesan cheese and remaining 2 tsp. oil; sprinkle on
fish. Bake, uncovered, until fish flakes easily with a fork, 20 to 25
minutes. Makes 4 servings.
Nutritional analysis per serving: Calories 217, Fat 6g, Calories from Fat
26%, Cholesterol 85mg, Fiber 1g, Sodium 187m