Directions:
- Line a 9 x 12 baking dish with foil. Set aside. Heat oven to 400°F. Heat oil in a large saucepan over medium heat. Cook leeks, garlic, oregano, curry, allspice and black pepper until leeks become translucent, stirring, 2 to 3 minutes. Add tomato, bell pepper, celery and soy sauce. Cook until pepper softens, 2 to 3 minutes. Add stock. Simmer, covered, 25 to 30 minutes. Place carrots, cauliflower, broccoli and stock in prepared dish. Bake until vegetables begin to soften, 10 to 12 minutes. Remove from oven. Add spinach and zucchini. Place fish on top of vegetables. Drizzle with sauce. Bake until fish is cooked through and vegetables are tender, 15 to 20 minutes. While fish cooks, prepare couscous as directed on package. Top each plate with 1/4 cup couscous, 1/4 of vegetables and 1 fillet. Sprinkle with pine nuts, dill and feta. Serve immediately.
- Nutritional analysis per serving: 499 calories, 8.7 g fat (2.3 g saturated), 10.4 g fiber, 61 g carbs, 45.5 g protein Nutritional analysis provided by Self
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 430.17 Kcal (1801 kJ) | ||
| Calories from fat | 65.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.3g | 11% | |
|---|---|---|---|
| Cholesterol | 61.23mg | 20% | |
| Sodium | 565.06mg | 24% | |
| Potassium | 1311.76mg | 28% | |
| Total Carbs | 53.8g | 18% | |
| Sugars | 8.79g | 35% | |
| Dietary Fiber | 8.36g | 33% | |
| Protein | 35.5g | 71% | |
| Vitamin C | 93.7mg | 156% | |
| Vitamin A | 1.1mg | 37% | |
| Iron | 15.6mg | 87% | |
| Calcium | 188.8mg | 19% | |
| Amount Per 100 g | |||
| Calories | 76.69 Kcal (321 kJ) | ||
| Calories from fat | 11.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.3g | 11% | |
|---|---|---|---|
| Cholesterol | 10.92mg | 20% | |
| Sodium | 100.74mg | 24% | |
| Potassium | 233.86mg | 28% | |
| Total Carbs | 9.59g | 18% | |
| Sugars | 1.57g | 35% | |
| Dietary Fiber | 1.49g | 33% | |
| Protein | 6.33g | 71% | |
| Vitamin C | 16.7mg | 156% | |
| Vitamin A | 0.2mg | 37% | |
| Iron | 2.8mg | 87% | |
| Calcium | 33.7mg | 19% | |
* 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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