Healthier Plate

The Healthier Plate: Fresh Fish in Tomatoes

May 18, 2015

By Kyle Rose, RD, LD

Weight loss surgery means a change in your lifestyle, including your diet. Once your doctor has cleared you to start eating solid foods, you’ll have some changes to make in the kinds of foods you eat to help keep you on track on your weight loss journey.

The best foods to eat following weight loss surgery are high in protein and low in fat and sugar. The Nicholson Clinic is devoted to helping our patients develop a healthy lifestyle post surgery.

Fish Filets with Fresh Tomatoes

Serving Size: 3 oz of fish

2 Tbsp olive oil
1/3 cup chopped onion
3 large garlic cloves, crushed or minced
10-12 oz Roma tomatoes, chopped
1 small carrot, thinly sliced
1 small dried bay leaf
1/4 tsp pepper
1/8 tsp salt
1/8 tsp ground cinnamon
4 thin fish fillets (such as sole, cod, or tilapia), rinsed and patted dry
1.5-2 Tbsp fresh lemon juice

1.   In a large skillet, heat oil over medium heat, swirling to coat the bottom of the pan.
2.   Add celery, onion, and garlic to pan and cook for about 2 minutes, stirring constantly, adjust the heat if needed so the mixture doesn’t brown.
3.   Stir in the tomatoes, carrot, bay leaf, pepper, cinnamon, and salt. Cook for 5 minutes.
4.   Make 4 depressions in tomato mixture, place fish in the depressions.
5.   Spoon the tomato mixture over the fish to cover. Cook for 3 to 5 minutes or until the fish is almost done. Remove from heat.
6.   Drizzle fish with lemon juice.
7.   Let stand, covered, for 5 minutes so the fish finishes cooking and the flavors blend.
8.   Discard bay leaf.
9.   Serve immediately.

184 calories
8 grams fat
20 grams protein
7 grams carbs
181 mg sodium

Kyle Rose is a registered dietitian and founder of Bariatric Dietitian Services. He has personally guided more than 2000 patients through the nutrition changes required to succeed with weight loss surgery.