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Crisp Roasted Fish Strips, Squash and Potatoes Recipe

Crisp Roasted Fish Strips, Squash and Potatoes Recipe

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Crisp Roasted Fish Strips, Squash and Potatoes

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Ingredients:

Serving

1 small acorn squash
2 medium baking potatoes, unpeeled
2 tbsp vegetable oil
1 tsp dried italian herb seasoning
1/2 tsp salt
1/2 tsp pepper, freshly ground
the fish
1 cup corn flakes, crushed
2 tbsp parmesan cheese, grated (or cheese of your choice)
1/2 tsp salt
1/2 tsp pepper, freshly ground
1 lb fish fillet ( cod or basa work well)
2 tbsp vegetable oil
2 tomatoes, cut in wedges

Directions:

Cut squash in half lengthwise; seed and cut crosswise in half inch thick slices.
Scrub potatoes and cut lenghtwise into quarters.
Toss squash and potatoes in a bowl with oil, Italian seasoning, salt and pepper until well coated. Place on large foil lined, veggie sprayed rimmed baking sheet.
Bake at 425F degrees oven for 30 minutes, turning once.
Meanwhile, in a shallow dish, combine cornflakes, cheese, salt and pepper. Pat fish dry with paper towel and cut into finger size strips. Toss fish strips with oil, dip into cornflake mixture, turning to coat well.
After 30 minutes push veggies aside on baking sheet, 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.
Variation: Use bonless skinless chicken breasts instead of fish. Or subsitute Cajun seasoning for Italian seasoning.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	352.72 Kcal (1477 kJ)
Calories from fat	208.5 Kcal
		% Daily Value*
Total Fat	23.17g	36%
Cholesterol	1.47mg	0%
Sodium	786.59mg	33%
Potassium	737.63mg	16%
Total Carbs	18.42g	6%
Sugars	1.34g	5%
Dietary Fiber	6.21g	25%
Protein	19.21g	38%
Vitamin C	9.3mg	16%
Iron	2.4mg	13%
Calcium	118.8mg	12%

Amount Per 100 g
Calories	201.72 Kcal (845 kJ)
Calories from fat	119.24 Kcal
		% Daily Value*
Total Fat	13.25g	36%
Cholesterol	0.84mg	0%
Sodium	449.86mg	33%
Potassium	421.85mg	16%
Total Carbs	10.53g	6%
Sugars	0.76g	5%
Dietary Fiber	3.55g	25%
Protein	10.99g	38%
Vitamin C	5.3mg	16%
Iron	1.4mg	13%
Calcium	67.9mg	12%

* 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.

Tastes

salty
savory
bitter
sweet

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