Crisp-Roasted Fish and Vegetables

Author: Canadian Living

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.

  • Portion size 4 servings

Ingredients

  • 1 small acorn squash
  • 2 baking potatoes
  • 2 tablespoons vegetable oil
  • 1 teaspoon dried Italian herb seasoning
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
Fish:
  • 1 cup crushed cornflakes
  • 2 tablespoons grated Parmesan cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 lb fish fillet such as cod
  • 2 tablespoons vegetabIe oil
  • 2 tomatoes cut in wedges

Method

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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 993 mg
  • Protein 27 g
  • Calories 467.0
  • Total fat 16 g
  • Cholesterol 51 mg
  • Saturated fat 2 g
  • Total carbohydrate 57 g

%RDI

  • Iron 46.0
  • Fibre 0.0
  • Folate 26.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 9.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 9.0
  • Vitamin C 48.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Crisp-Roasted Fish and Vegetables

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