Crisp-Roasted Fish and Vegetables
This recipe makes 4 servings
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 |
- Portion size: 4
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 1smallacorn squashacorn squashes
- 2 2unpeeled baking potatobaking potatoes
- 2 tbsp 2tbspvegetable oil
- 1 tsp 1tspdried Italian herb seasoning
- 1/2 tsp 1/2tspsalt
- 1/2 tsp 1/2tsppepper Fish
- 1 cup 1cupcrushed cornflakes
- 2 tbsp 2tbspgrated Parmesan cheese
- 1/2 tsp 1/2tspsalt
- 1/4 tsp 1/4tsppepper
- 1 lb 1lbfish filletfish fillets, such as cod
- 2 tbsp 2tbspvegetabIe oil
- 2 2tomatotomatoes, 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.
