grilled fish with Maroccan vegetables - 426 cal
- Number of Servings: 1
Ingredients
What you need:White firm fish such as halibut, snapper, mahi mahi sea bass, cod, 100 grams/ 6oz Pumpkin flesh cubed, 50 grams/2ozMountain yam, Hawaii, 75 grams/3ozChickpeas (garbanzo beans), 50 grams/2oz Carrots, raw, 50 grams/2ozZucchini, 50 grams /2ozOnion, 50g/2ozOlive Oil, 1 tbsp Brown Sugar, 0.5 tsp packed Cinnamon, ground, 0.5 tsp Cilantro, raw, 0.5 tbsp Raisins, 1tbsp
How to do it:
1. Preheat the oven to 425 F/220C
2. Put the pumpkin, sweet potato and carrot in a pan of boiling water and parboil for 3 minutes (be careful not to boil completely). Drain well, and place in a Pyrex dish. Add some salt and some garlic powder if you like.
3. Mix in the zucchini, onion, olive oil, cinnamon, brown sugar and cilantro.
4. Place the dish in the oven and bake for 25-30 minutes. Stir once or twice so the ingredients cook evenly.
5. Ten minutes before the vegetables are due to be ready, put the fish (seasoned – salt, pepper, some garlic powder if you like) on the grill (or steam if you prefer) and grill on both sides.
6. Five minutes later, add the chickpeas and the raisins to the vegetables and mix in well.
7. Spoon the cooked vegetables onto a dinner plate, lay the fish on top and season to taste.
Note: you can add 2oz more (or 50g) and that will add extra 50 calorie only.
1 serving
Number of Servings: 1
Recipe submitted by SparkPeople user MARILENASPARK.
1. Preheat the oven to 425 F/220C
2. Put the pumpkin, sweet potato and carrot in a pan of boiling water and parboil for 3 minutes (be careful not to boil completely). Drain well, and place in a Pyrex dish. Add some salt and some garlic powder if you like.
3. Mix in the zucchini, onion, olive oil, cinnamon, brown sugar and cilantro.
4. Place the dish in the oven and bake for 25-30 minutes. Stir once or twice so the ingredients cook evenly.
5. Ten minutes before the vegetables are due to be ready, put the fish (seasoned – salt, pepper, some garlic powder if you like) on the grill (or steam if you prefer) and grill on both sides.
6. Five minutes later, add the chickpeas and the raisins to the vegetables and mix in well.
7. Spoon the cooked vegetables onto a dinner plate, lay the fish on top and season to taste.
Note: you can add 2oz more (or 50g) and that will add extra 50 calorie only.
1 serving
Number of Servings: 1
Recipe submitted by SparkPeople user MARILENASPARK.
Nutritional Info Amount Per Serving
- Calories: 478.7
- Total Fat: 15.7 g
- Cholesterol: 82.5 mg
- Sodium: 433.6 mg
- Total Carbs: 47.0 g
- Dietary Fiber: 6.0 g
- Protein: 39.4 g
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