Garlic chili fish with roasted vegetables
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
2 fillets of cod or other white fish, approx 150g each1 sweet potato1 large yellow bell pepper10 cherry tomatoes8 cloves garlic2 tblsp olive oil1 tblsp soy sauce1/4 tsp chili powder (or to taste)
If using frozen fish, make sure it's fully thawed before starting - this can take a few hours at room temperature.
Heat the oven to 180C (350F).
On a Teflon or Pyrex ovenproof dish, put 1 tblsp olive oil. Wash, peel and slice the sweet potatoes about 1cm thick. Dip each side in the olive oil to coat, then put the dish in the oven.
Put the rest of the olive oil in another dish, large enough to take the fish fillets, but no bigger. Wash, de-seed and chop the yellow pepper, and place in the dish. Peel the garlic cloves, and put in the dish too, along with the cherry tomatoes. Turn all the vegetables in the oil, so it coats them. Place in the oven (should be about five minutes after the sweet potatoes went in).
Check after about 10-15 minutes. The tomatoes should have started wrinkling, and the garlic should have softened. Now add the fish to the dish, sprinkle with the chili powder and the soya sauce, swishing the fish and veg around to fully coat.
Bake for 15-20 minutes, until the fish is fully cooked.
Serve with green veg or salad.
(If you don't like, or can't get hold of sweet potatoes, this also goes well with regular potato wedges, but the nutritional info for the recipe depends on sweet potatoes. )
Serves two.
Number of Servings: 2
Recipe submitted by SparkPeople user SUEINCYPRUS.
Heat the oven to 180C (350F).
On a Teflon or Pyrex ovenproof dish, put 1 tblsp olive oil. Wash, peel and slice the sweet potatoes about 1cm thick. Dip each side in the olive oil to coat, then put the dish in the oven.
Put the rest of the olive oil in another dish, large enough to take the fish fillets, but no bigger. Wash, de-seed and chop the yellow pepper, and place in the dish. Peel the garlic cloves, and put in the dish too, along with the cherry tomatoes. Turn all the vegetables in the oil, so it coats them. Place in the oven (should be about five minutes after the sweet potatoes went in).
Check after about 10-15 minutes. The tomatoes should have started wrinkling, and the garlic should have softened. Now add the fish to the dish, sprinkle with the chili powder and the soya sauce, swishing the fish and veg around to fully coat.
Bake for 15-20 minutes, until the fish is fully cooked.
Serve with green veg or salad.
(If you don't like, or can't get hold of sweet potatoes, this also goes well with regular potato wedges, but the nutritional info for the recipe depends on sweet potatoes. )
Serves two.
Number of Servings: 2
Recipe submitted by SparkPeople user SUEINCYPRUS.
Nutritional Info Amount Per Serving
- Calories: 411.9
- Total Fat: 16.1 g
- Cholesterol: 82.5 mg
- Sodium: 591.2 mg
- Total Carbs: 30.4 g
- Dietary Fiber: 4.1 g
- Protein: 38.3 g
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