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Crisp-Roasted Fish and Vegetables

By The Canadian Living Test Kitchen

Tested till perfect

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Crisp-Roasted Fish and Vegetables

This recipe makes 4 servings

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Nutritional Info
Per serving: about -
cal 467
pro 27 g
total fat 16 g
sat. fat 2 g
carb 57 g
fibre 5 g
chol 51 mg
sodium 993 mg
% RDI: -
calcium 9
iron 46
vit A 9
vit C 48
folate 26

Bonus: Ouickie Coleslaw.  Pick up coleslaw mix in the produce department and toss with creamy dressing. If there's time, add grated apple or chopped celery.

Ingredients

  • 1 small acorn squashes
  • 2 unpeeled baking potatoes
  • 2 tbsp vegetable oil
  • 1 tsp dried Italian herb seasoning
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • Fish
  • 1 cup crushed cornflakes
  • 2 tbsp grated Parmesan cheese
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 lb fish fillets, such as cod
  • 2 tbsp vegetabIe oil
  • 2 tomatoes, cut in wedges

Preparation

Cut squash in half lengthwise; seed and cut crosswise into 1/2-inch (1 cm) thick slices. Cut potatoes lengthwise into 8 wedges each. In large bowl, toss squash and potatoes with oil, Italian seasoning, salt and pepper. Place on large greased rimmed baking sheet. Bake in 450°F (230°C) oven for 30 minutes, turning once.

Fish: Meanwhile, in shallow dish, combine cornflakes, cheese, salt and pepper. Pat fish dry with paper towels; cut into finger-size strips. Toss strips with oil; dip into cornflake mixture, turning to coat.

Push vegetables to one side of pan; arrange fish on other side. Bake, turning fish once, for 10 minutes or until vegetables are tender and fish is opaque and flakes easily when tested with fork. Serve with tomatoes.

Additional information :

Options: Use boneless skinless chicken breasts instead of fish.


Substitute Cajun seasoning for the Italian.

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