Sautéed Flounder with Mint and Tomatoes



  • 2 cup(s) fresh tomato(es), Campari suggested, chopped
  • 1/4 cup(s) mint leaves, fresh, cut into ribbons
  • 1/4 cup(s) basil, fresh, cut into ribbons
  • 3/4 tsp table salt, divided
  • 1/2 tsp black pepper, divided
  • 1 pound(s) uncooked flounder fillet(s)
  • 2 spray(s) cooking spray
  • 2 tsp olive oil


In a medium bowl, combine tomatoes, mint, basil, 1/2 teaspoon salt and 1/4 teaspoon pepper; set aside. Place fish on a plate; rub all over with remaining salt and pepper.

Coat a large skillet with cooking spray; add oil and set over medium-high heat. When oil just begins to shimmer, add fish; cook until fish turns opaque in center, about 5 minutes. Shake pan and using a spatula, carefully loosen fish from bottom of pan and remove to a serving plate.*

Add tomatoes to same skillet; cook until tomatoes just start to release moisture, scraping bottom of pan to loosen drippings, about 1 to 2 minutes. Spoon tomatoes over fish and serve. Yields about 4 ounces fish and 1/2 cup tomatoes per serving.

Note:- Serve with pasta.




Scrambled Egg Pizza


1 item(s) egg(s), scrambled

1 item(s) light English muffin

4 slice(s) fresh tomato(es)

1/4 cup(s) shredded part-skim mozzarella cheese

1 Tbsp basil, fresh


Divide egg between open-face muffin; top each half with 2 tomato slices and 2 Tbsp cheese. Broil until cheese starts to brown; garnish with basil


Tomato and Cottage Cheese


1 ripe tomato
1/2 cup cottage cheese
salt and black pepper


Core tomato and slice into wedges top to bottom.

Sprinkle salt over the top.

Add cottage cheese to the center and finish with sprinkled black pepper.


Grilled Salmon with Tomatoes & Basil



    • 2 cloves garlic, minced
    • 1 teaspoon kosher salt, divided
    • 1 tablespoon extra-virgin olive oil
    • 1 whole wild salmon fillet
    • ⅓ cup plus ¼ cup thinly sliced fresh basil, divided
    • 2 medium tomatoes, thinly sliced
    • ¼ teaspoon freshly ground pepper
  • Directions

    • 1Preheat grill to medium.
    • 2Mash minced garlic and ¾ teaspoon salt on a cutting board with the side of a chef’s knife or a spoon until a paste forms. Transfer to a small bowl and stir in oil.
    • 3Check the salmon for pin bones and remove if necessary (see Tips). Measure out a piece of heavy-duty foil (or use a double layer of regular foil) large enough for the salmon fillet. Coat the foil with cooking spray. Place the salmon skin-side down on the foil and spread the garlic mixture all over it. Sprinkle with ⅓ cup basil. Overlap tomato slices on top and sprinkle with the remaining ¼ teaspoon salt and pepper.
    • 4 Transfer the salmon on the foil to the grill. Grill until the fish flakes easily, 10 to 12 minutes. Use two large spatulas to slide the salmon from the foil to a serving platter. Serve the salmon sprinkled with the remaining ¼ cup basil.


Cod with Tomato Cream Sauce



    • 1-1¼ pounds cod or tilapia fillets, cut into 4 pieces
    • 3 teaspoons chopped fresh thyme, divided
    • ½ teaspoon salt, divided
    • ¼ teaspoon freshly ground pepper
    • 1 tablespoon extra-virgin olive oil
    • 1 shallot, chopped
    • 2 cloves garlic, minced
    • ¾ cup white wine
    • 1 14-ounce can diced tomatoes
    • ¼ cup heavy cream or half-and-half
    • ½ teaspoon cornstarch
  • Directions

    • 1Season fish with 1 teaspoon thyme, ¼ teaspoon salt and pepper. Heat oil in a large skillet over medium heat. Add shallot, garlic and 1 teaspoon thyme; cook, stirring, until beginning to soften, about 1 minute. Add wine, tomatoes and the fish to the pan; bring to a simmer. Cover and cook until the fish is cooked through, 4 to 6 minutes. Transfer the fish to a large plate; keep warm.
    • 2 Whisk cream and cornstarch in a small bowl. Add to the pan, along with the remaining 1 teaspoon thyme and ¼ teaspoon salt. Cook, stirring, for 1 minute. Divide the fish and sauce among 4 shallow bowls.

TBLT (Turkey-Bacon, Lettuce, Tomato) Wrap



* 2 slices Turkey Bacon

* 1/2 – 1 cup Iceberg Lettuce, shredded

* 1/2 roma tomato, sliced

* 1 flour tortilla, medium (approx 6″ dia)

* 2 tsp mustard


Makes one sandwich.

– Cook turkey bacon per the directions on the package.

– Shred lettuce and sprinkle liberally down the center of the tortilla.

– Add mustard if desired.

– Top with sliced tomato and bacon.

– Wrap; use a toothpick to hold if necessary. Eat and enjoy!



Grilled Cheese With Turkey & Tomato



  • 2 slices whole-grain bread
  • 1 slice cheddar cheese
  • 2 ounces sliced turkey
  • 1 slice tomato
  • 1/2 cup pea pods
  • 2 tablespoons low-fat ranch dressing
  • cooking spray


  1. Make sandwich with bread, cheese, turkey and tomato.
  2. Coat a skillet with cooking spray and toast sandwich for about 3 minutes on each side, until bread is golden brown and cheese is melted.
  3. Serve with pea pods and ranch dressing.

Nutrition Information

Servings Per Recipe: 1
PER SERVING: 403 cal., 19 g total fat (7 g sat. fat), 36 g carb. (5 g fiber), 23 g pro.