Ingredients:
- 1 cooking spray
- 1 summer squash, halved and cut into 1/4 inch thick slices
- salt & freshly ground black pepper , to taste
Directions:
- Preheat oven to 400 degrees.
- In a small bowl, mix together bread crumbs, rosemary, and oil; set aside.
- Spray a large ovenproof skillet with cooking spray, heat over medium heat.
- Add onion and garlic and saute until onion is tender about 5-6 minutes.
- Stir in bell pepper, yellow squash, salt and pepper to taste.
- Cook, stirring occasionally, five minutes or until pepper is crisp-tender.
- Stir in tomatoes.
- Bring to a boil and cook until lightly thickened (5 minutes).
- Place cod on top of vegetables and sprinkle with salt and pepper to taste.
- Top with bread crumb mixture.
- Bake, uncovered, 20 minutes or until cod is cooked through and bread crumbs are lightly browned.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 258.56 Kcal (1083 kJ) | ||
| Calories from fat | 35.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.9g | 6% | |
|---|---|---|---|
| Cholesterol | 106.57mg | 36% | |
| Sodium | 809.46mg | 34% | |
| Potassium | 881.08mg | 19% | |
| Total Carbs | 14.82g | 5% | |
| Sugars | 6.24g | 25% | |
| Dietary Fiber | 3.35g | 13% | |
| Protein | 36.99g | 74% | |
| Vitamin C | 40.4mg | 67% | |
| Vitamin A | 0.7mg | 25% | |
| Iron | 13.7mg | 76% | |
| Calcium | 72.4mg | 7% | |
| Amount Per 100 g | |||
| Calories | 64.21 Kcal (269 kJ) | ||
| Calories from fat | 8.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.97g | 6% | |
|---|---|---|---|
| Cholesterol | 26.47mg | 36% | |
| Sodium | 201.03mg | 34% | |
| Potassium | 218.82mg | 19% | |
| Total Carbs | 3.68g | 5% | |
| Sugars | 1.55g | 25% | |
| Dietary Fiber | 0.83g | 13% | |
| Protein | 9.19g | 74% | |
| Vitamin C | 10mg | 67% | |
| Vitamin A | 0.2mg | 25% | |
| Iron | 3.4mg | 76% | |
| Calcium | 18mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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