Generally, the antioxidants in vegetables are lost as a result of cooking. Having said that, some vegetables actually benefit from being heated (yup, there is an exception to every rule). Tomatoes, for example, contain an antioxidant called lycopene, and unlike other antioxidants lycopene loves heat so much that it actually increases when tomatoes are heated up and cooked. Thus, a cooked tomato sauce will provide more lycopene than a raw tomato salsa.

Today’s recipe for oven-baked cod with lycopene-filled tomato sauce is the perfect simple and healthy everyday dinner. There’s nothing exotic or glamorous about it. It’s frozen cod and a can of crushed tomatoes. And some anti-inflammatory ginger, vegetable broth, garlic and coconut oil. Nothing more, nothing less. But still, yummy.

A while ago, we wrote about the dangers of high-heat cooking, and the formation of toxins like AGEs and ALEs. In this recipe, the fish is prepared at a lower temperature than usual, which is why cooking time is slightly longer. To keep yourself busy while you wait: play solitaire, teach yourself to become an astronaut, learn a new language.

But first, get ready for a couple of everyday photos and some kitchen sink realism.

Oven-Baked Cod with Lycopene-Filled Tomato Ginger Sauce
(serves 4)

4/5 lb (400 g) frozen cod
1 yellow onion, peeled
2 garlic cloves, peeled
1 1/5 lb (500 g) crushed tomatoes
One piece fresh ginger, finely grated
1 Tbsp stock powder
1 Tbsp coconut oil
Salt and freshly ground black pepper
Parsley

The sauce can be made in the blink of an eye: chop everything and blend for 30 seconds. Defrost the fish and place it in an ovenproof dish. Pour the tomato sauce over the fish and sprinkle with parsley. Place the dish in the 158°F (70°C) oven (if you have a digital thermometer, set it to 132°F or 56°C). Cook for about 1 hour. Serve the fish with quinoa or sorghum grains drizzled with some coconut oil, and the kids’ favorite vegetables.

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