Directions:
- Preheat oven to 500°F.
- Season cod with salt and pepper. In a large shallow baking pan toss zucchini, tomatoes, onions, bell pepper, garlic, and thyme with oil and salt and pepper to taste and spread in one layer. Roast vegetables in middle of oven 20 minutes, or until they begin to brown. Arrange fish over vegetables and roast 7 minutes, or until it just flakes with a fork.
- While vegetables and fish are roasting, in a small skillet toast bread crumbs with parsley and salt and pepper to taste over moderate heat, stirring, until golden, about 5 minutes.
- Transfer fish carefully to a plate and keep warm, covered. To vegetables add water, soy sauce, lemon juice, and Worcestershire sauce and stir to loosen brown bits from bottom of pan and break up tomatoes. Divide ragout among 4 plates and top with fish and bread crumbs.
- Each serving about 243 calories and 4 grams fat (15% of calories from fat) Nutritional analysis provided by Gourmet
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 192.16 Kcal (805 kJ) | ||
| Calories from fat | 56.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.32g | 10% | |
|---|---|---|---|
| Sodium | 340.4mg | 14% | |
| Potassium | 394.99mg | 8% | |
| Total Carbs | 27.53g | 9% | |
| Sugars | 14.17g | 57% | |
| Dietary Fiber | 2.79g | 11% | |
| Protein | 6.73g | 13% | |
| Vitamin C | 49.5mg | 83% | |
| Vitamin A | 0.7mg | 25% | |
| Iron | 13.2mg | 74% | |
| Calcium | 43.8mg | 4% | |
| Amount Per 100 g | |||
| Calories | 16.91 Kcal (71 kJ) | ||
| Calories from fat | 5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.56g | 10% | |
|---|---|---|---|
| Sodium | 29.95mg | 14% | |
| Potassium | 34.75mg | 8% | |
| Total Carbs | 2.42g | 9% | |
| Sugars | 1.25g | 57% | |
| Dietary Fiber | 0.25g | 11% | |
| Protein | 0.59g | 13% | |
| Vitamin C | 4.4mg | 83% | |
| Vitamin A | 0.1mg | 25% | |
| Iron | 1.2mg | 74% | |
| Calcium | 3.8mg | 4% | |
* 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.
Try this similar recipes
-
Eastern Cod With Roasted Vegetables
Skinless cod fish fillets and 13 more.. -
Hot or Cold Vegetable Frittata
Vegetable oil, Chopped zucchini, Chopped fresh mushrooms and 10 more.. -
Zucchini in Tomato Sauce
Zucchini (not peeled, ends trimmed and seeded before weig... and 7 more.. -
Southwestern Grilled Chicken
Tomatoes, quartered, Chopped onions and 8 more.. -
Gazpacho I
Ripe tomatoes, Cucumber, chopped and 12 more.. -
Panfried Bean Burritos
Tomatoes (10 oz total ) and 13 more.. -
Gazpacho
Ripe tomatoes, Cucumber, chopped and 12 more.. -
Turkey Cabbage Rolls
Water, Uncooked long grain white rice, Cabbage leaves and 14 more.. -
Creamy Italian White Bean Soup
Vegetable oil, Onion, chopped, Stalk celery, chopped and 8 more..
Also Try
-
-
-
Spicy Roasted Vegetable Soup with Toasted Tortillas
Tomatoes (about 10), Onions (about 14 oz), peeled, halved and 19 more.. -
Arugula-Stuffed Leg of Lamb with Roasted Spring Vegetables
Garlic cloves, thinly sliced lengthwise, Olive oil and 22 more.. -
-
Chicken Tagine with Spring Vegetables
Lemon, halved, Artichokes, stems trimmed to 1/2 inch and 16 more.. -
Braised Lamb Shanks with Spring Vegetables and Spring Gremolata
Lamb shanks, All purpose flour, Extra-virgin olive oil and 18 more.. -
Spice-Rubbed Pork Tenderloin with Roasted Baby Carrots
Baby carrots, peeled, trimmed , leaving 1/2 inch of green... and 16 more.. -
Balsamic- and Dijon-Glazed Ham with Roasted Pearl Onions
Pearl onions, Dark brown sugar, Balsamic vinegar and 5 more.. -
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
