Eastern Cod With Roasted Vegetables

"The vegetable ragout creates a deep rich bed for the flaky cod fillets. Toasted bread crumbs add a crunchy compliment. This recipe is low in fat and high in flavor."
 
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photo by Morning Biscotti photo by Morning Biscotti
photo by Morning Biscotti
photo by Morning Biscotti photo by Morning Biscotti
photo by PaulaG photo by PaulaG
Ready In:
45mins
Ingredients:
14
Serves:
4
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ingredients

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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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Reviews

  1. Great, healthy meal. My husband loved it. Next time I'll add one more tomato, even though my romas were really big, one more yellow or orange pepper and one less red onion. Served with basmati rice. Thanks for the keeper!
     
  2. This was a great dish. I had to modify it as we had a guest with a garlic allergy and even our bread crumbs had garlic salt. I used ritz crackers instead and it received many compliments. I even finished it after our guest left (don't like left over fish the next day) I liked it that much. Great to use all my fresh veggies, too. Thanks!
     
  3. I was very impressed with this dish. My Mom came home with two fresh cod fillets from the grocery store today, and said, "It looked so good -- can you come up with something?" with a pleading look. (I'm the dedicated "fish cooker" in the family.) I used both green and red pepper in this dish, and added 10 quartered mushrooms as well. I used prepared Herbs de Provance for the seasoning on the vegetables, and lemon pepper seasoning on the fish. Aside from the "chop time," this was a flash to prepare. I served it with Kalamata olive bread -- perfect for dipping into the wonderful sauce! Thank you for a light and flavorful dish. I have a feeling that I'll be making it again, with whatever whitefish happens to come through my door!
     
  4. I loved the sweatness of the roasted vegetables and the crunchy topping. I omitted the zucchini and added a red bell pepper. I added two more cloves of garlic. It was a little salty with the salt on the vegetables, fish and then the soy sauce, so next time I would not be so heavy handed. Would make this for guests in a heatbeat!
     
  5. Just great. I love how simple and healthy this meal is. The veggies are full of roasted-yumminess which contrasted well with the simple fish. Easy to make as well, can't ask for more than that. Kept the garlic whole. Will make again for sure. Thanks for posting!
     
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Tweaks

  1. I absolutely loved this, making minor changes to fit my south beach diet. Substituted 1/2 cup of chopped pistachios for the bread crumbs and also used grape tomatoes instead of the plum. I also used yellow squash. Thank you!
     

RECIPE SUBMITTED BY

<p>Life often interupts our comfortable routines in very unexpected ways and in the past three years I've certainly faced some challenges.&nbsp; As a health nut who ate mostly vegetarian I was beyond shocked to discover that I was diabetic.&nbsp;<img title=Yell src=../tiny_mce/plugins/emotions/img/smiley-yell.gif border=0 alt=Yell /> I shouted and rebelled and cried.&nbsp; But the good news is that I can control my glucose levels simply by eating very low carb.&nbsp; What a complete turn around it was to&nbsp;pass up&nbsp;all my high carb vegetarian foods like grains, and veggies and embrace meat!&nbsp;<img title=Surprised src=../tiny_mce/plugins/emotions/img/smiley-surprised.gif border=0 alt=Surprised /> I've adjusted to this limited diet and thanks to Zaar can eat a nice variety of healthful meals.</p> <p>&nbsp;The next challenge was a freakish fall I took while in New York with my daughter that left me paralyzed and in much pain. I thank God that I am so much better today after more than two years recovery, with total mobility and just some minor pain in my arms and hands.&nbsp; Cooking and communicating here was not really on my priority list.&nbsp; But, I am back in action and ready to cook, take photos, and enjoy this wonderful community of friends.<img title=Laughing src=../tiny_mce/plugins/emotions/img/smiley-laughing.gif border=0 alt=Laughing /></p> <p>My husband and I continue to enjoy our grandchildren and being closely involved with their day to day activities.&nbsp; I am also the proud owner of a sweet grey and white cat who came to my door as a little kitten 6 months ago.&nbsp; Her name is Bonny and you can read her story here:&nbsp; <a href=http://www.theanimalrescuesite.com/clickToGive/ps/3/g7hopubcqxji7ub0y6fg target=_blank>http://www.theanimalrescuesite.com/clickToGive/ps/3/g7hopubcqxji7ub0y6fg</a>.</p> <p>&nbsp;When I have time for myself, I love to do all things artistic...drawing, pastels, paper craft, scrapbooking, and most recently jewelry making.&nbsp; I have set up a website on ETSY ( shown on this page by my website)and you can go there and see my creations.<img title=Cool src=../tiny_mce/plugins/emotions/img/smiley-cool.gif border=0 alt=Cool /><br /><br /><br /><br /><img src=http://i23.photobucket.com/albums/b399/susied214/projects/200_PACpic.jpg border=0 alt=Photo Sharing and Video Hosting at Photobucket /> <br /><br /><img src=http://i23.photobucket.com/albums/b399/susied214/projects/pacbanner.jpg border=0 alt=Photo Sharing and Video Hosting at Photobucket /> <br /><br /><a href=http://photobucket.com target=_blank><img src=http://i80.photobucket.com/albums/j166/ZaarNicksMom/houdini6.jpg border=0 alt=Photo Sharing and Video Hosting at Photobucket /></a> <br /><br /><img src=http://i3.photobucket.com/albums/y53/DUCHESS13/Zaar%20World%20Tour%203/ZWT3-Participation.gif alt= /></p>
 
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