Cod Fillet with Roasted Vegetable Ragout
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Cod Fillet with Roasted Vegetable Ragout calories by ingredient
Introduction
A tasty fish dish for the whole family. Roasting the fish on top of the vegetables infuses them with great flavor, but very little fat. A tasty fish dish for the whole family. Roasting the fish on top of the vegetables infuses them with great flavor, but very little fat.Number of Servings: 4
Ingredients
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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 pieces
2 medium red onions, cut into 1/2 inch wedges
1 large yellow bell pepper, cut into 1/2 inch wide strips
4 miniature eggplants, cut into 1/2 inch cubes
2 large garlic cloves, crushed
4 fresh thyme sprigs (or 1 Tbsp dried)
2 tsp vegetable oil
1/4 cup fresh bread crumbs (I use 1 slice of Alvarado St. Bakery Essential Flaxseed Bread, toasted and crumbled)
1 Tbsp chopped fresh parsley
2 Tbsp water
2 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
Directions
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.
Member Ratings For This Recipe
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CD13849243
