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Eastern Cod With Roasted Vegetables Recipe

Eastern Cod With Roasted Vegetables Recipe

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Ingredients:

Serving

4 (6 oz) skinless cod fish fillets
2 medium zucchini, cut into 1 1/4 inch pieces (about 1 1/2 lb total )
5 plum tomatoes, halved (about 3/4 lb total )
2 medium red onions, cut into 1/2 inch wedges
1 large yellow bell pepper , cut into 1/2 inch-wide strips
2 garlic cloves, crushed
4 fresh thyme sprigs
2 tsp vegetable oil
1/4 cup fresh breadcrumb
1 tbsp chopped fresh flat-leaf parsley
2 tbsp hot water
1 tbsp soy sauce
1 tbsp fresh lemon juice
2 tsp worcestershire sauce

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 more, 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 pan 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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	107.23 Kcal (449 kJ)
Calories from fat	21.94 Kcal
		% Daily Value*
Total Fat	2.44g	4%
Cholesterol	13.32mg	4%
Sodium	401.76mg	17%
Potassium	453.61mg	10%
Total Carbs	14.28g	5%
Sugars	6.67g	27%
Dietary Fiber	2.63g	11%
Protein	6.72g	13%
Vitamin C	50.8mg	85%
Vitamin A	0.7mg	25%
Iron	13.1mg	73%
Calcium	40mg	4%

Amount Per 100 g
Calories	43.08 Kcal (180 kJ)
Calories from fat	8.81 Kcal
		% Daily Value*
Total Fat	0.98g	4%
Cholesterol	5.35mg	4%
Sodium	161.41mg	17%
Potassium	182.24mg	10%
Total Carbs	5.74g	5%
Sugars	2.68g	27%
Dietary Fiber	1.06g	11%
Protein	2.7g	13%
Vitamin C	20.4mg	85%
Vitamin A	0.3mg	25%
Iron	5.3mg	73%
Calcium	16.1mg	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.

Tastes

salty
savory
bitter
sweet

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