Cod Fillet with Roasted Vegetable Ragout
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 6oz pieces skinless cod fillet (or one pack wild-caught frozen Alaskan cod)2 medium zucchini (about 1 1/2 lbs total) cut into 1 1/4 inch pieces2 medium red onions, cut into 1/2 inch wedges1 large yellow bell pepper, cut into 1/2 inch wide strips4 miniature eggplants, cut into 1/2 inch cubes2 large garlic cloves, crushed4 fresh thyme sprigs (or 1 Tbsp dried)2 tsp vegetable oil1/4 cup fresh bread crumbs (I use 1 slice of Alvarado St. Bakery Essential Flaxseed Bread, toasted and crumbled)1 Tbsp chopped fresh parsley2 Tbsp water2 tbsp soy sauce (or 1 Tbsp soy sauce and 1 Worcestershire sauce -- I just didn't have the latter, and so doubled the soy sauce)1 Tbsp fresh lemon juice
1. Preheat the oven to 500.
2. Season cod with salt and pepper.
3. In a large baking pan, toss all vegetables with thyme, olive oil, salt and pepper to taste. Spread mixture in just one layer. Roast in the middle of the oven about 20 minutes, or until vegetables begin to brown.
4. Arrange fish over vegetables and roast 7-9 minutes, or until it just flakes with a fork.
5. While vegetables and fish are roasting, toss bread crumbs with parsley, salt, and pepper in a small skillet over moderate heat, stirring, until golden brown, about 5 minutes.
6. Transfer fish carefully to a plate and keep warm, covered. Add water, lemon, soy sauce (opt'l Worcestershire sauce) and stir to break up tomatoes. Divide ragout among 4 plates and top with fish and bread crumbs.
Number of Servings: 4
Recipe submitted by SparkPeople user HELGMELIA.
2. Season cod with salt and pepper.
3. In a large baking pan, toss all vegetables with thyme, olive oil, salt and pepper to taste. Spread mixture in just one layer. Roast in the middle of the oven about 20 minutes, or until vegetables begin to brown.
4. Arrange fish over vegetables and roast 7-9 minutes, or until it just flakes with a fork.
5. While vegetables and fish are roasting, toss bread crumbs with parsley, salt, and pepper in a small skillet over moderate heat, stirring, until golden brown, about 5 minutes.
6. Transfer fish carefully to a plate and keep warm, covered. Add water, lemon, soy sauce (opt'l Worcestershire sauce) and stir to break up tomatoes. Divide ragout among 4 plates and top with fish and bread crumbs.
Number of Servings: 4
Recipe submitted by SparkPeople user HELGMELIA.
Nutritional Info Amount Per Serving
- Calories: 337.6
- Total Fat: 4.8 g
- Cholesterol: 99.0 mg
- Sodium: 626.1 mg
- Total Carbs: 29.1 g
- Dietary Fiber: 8.8 g
- Protein: 46.8 g
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