Embrace Fish During Lent!

By: Jacqueline Gomes, RDN, MBA

Fish is one of the healthiest and easiest proteins to prepare. Whether you’re observing Lent or not, fish is a delicious part of any weekly meal. The trick to making a delicious fish dish includes purchasing fresh, seasoning well and cooking safely to just the right temperature (145 degrees F).


Purchasing Tips:

  • Avoid fish with a “fishy” odor, discoloration, darkening or drying around the edges
  • Fish eyes should be clear and slightly bulging
  • Whole fish and fillets should have firm, shiny flesh that springs back when pressed


The Omega-3’s found in fish contribute to a healthy heart, fight inflammation and reduce your risk of having a stroke! Steamed, grilled or broiled; many fish can be prepared in under 20 minutes! Sea bass, cod, flounder, salmon and shrimp are quick and easy. Season fish and shellfish simply, with olive oil, salt and pepper you can’t go wrong!

Meatless meals are a great way to incorporate variety throughout your weekly meals. If you think canned tuna is your only option, think again! Today were’ preparing these easy White Bean Shrimp Stuffed Tomatoes


White Bean Shrimp Stuffed Tomatoes

white bean and shrimp stuffed tomatoes on a plate

Easy enough for lunch, satisfying enough for dinner!

Prep: 10 minutes

Bake: 25 minutes

Makes: 4 Baked tomatoes



  • 1 ounce crusty bread
  • 2 garlic cloves
  • ¼ cup parsley + more for garnish
  • 1 tbsp + 1 tsp olive oil
  • Salt & pepper
  • 4 large ripe tomatoes
  • 5 ounces Greenway Cooked Shrimp, thawed & Chopped
  • ½ cup white beans
  • 2 tbsp red onion, minced
  • 1 tbsp sherry vinegar



  1. Preheat oven to 375 degrees F.
  2. Using a food processor, process bread, garlic, parsley and 1 tsp olive oil until bread crumbs form. Set aside.
  3. Cut tops of tomatoes off, hollow out tomatoes using a spoon. (see tip)
  4. In a bowl, toss together shrimp, beans, onion, vinegar, remaining 1 tbsp oil and bread crumb mixture; season with ½ tsp salt and pinch of pepper.
  5. Stuff each tomato with equal parts of shrimp-bean mixture. Place on baking sheet and bake for 20 to 25 minutes. Remove and sprinkle with additional parsley.
  6. Serve warm or at room temperature.


Eat Well Tip: Use the leftover tomato in an omelet or dress with oil, vinegar and cucumber as a side salad.  

Nutrition Information per tomato: 153 calories; 14g carbohydrate; 6g total fat; 12g protein; 420mg sodium; 3g fiber

Recipe: Jacqueline Gomes, RDN, MBA