Baked Fish Sticks With Zucchini And Yams
|Olive oil||2 Tablespoon|
|Yellow onion||1 Medium, finely chopped|
|Sweet red pepper||1 Medium, cored, seeded, and cut into 1-inch squares|
|Yams||2 Large, peeled and cut into 1-inch cubes|
|Black pepper||1⁄4 Teaspoon|
|Dry white wine/Vermouth/basic chicken stock/canned chicken broth/fish stock||1⁄2 Cup (8 tbs)|
|Canned crushed tomatoes||28 Ounce|
|Garlic||2 Clove (10 gm), minced|
|Dried basil||1⁄2 Teaspoon, crumbled|
|Dried oregano||1⁄2 Teaspoon, crumbled|
|Zucchini||1 Large, cut into 1-inch cubes|
|Cod fillets||1 Pound, cut into 4-by 1 1/2 inch strips|
|Plain low fat yogurt||1 1⁄2 Cup (24 tbs)|
|Seasoned bread crumbs||1 1⁄2 Cup (24 tbs)|
|Grated parmesan cheese||1⁄4 Cup (4 tbs)|
Preheat the oven to 400° F.
Heat the oil in a large saucepan over moderate heat for 1 minute.
Add the onion and red pepper and saute, stirring occasionally, for 5 minutes or until softened.
Add the yams, salt, and black pepper.
Cook, stirring, for 1 minute.
Add the wine, tomatoes, garlic, basil, and oregano.
Bring to a boil, adjust the heat so that the mixture bubbles gently, cover, and simmer for 8 minutes, stirring occasionally.
Add the zucchini, cover, and simmer for 5 minutes or until the vegetables are just tender.
Meanwhile, dip the fish sticks in the yogurt, then coat with the bread crumbs.
Place the fish sticks on a lightly greased baking sheet and bake, uncovered, for 8 to 10 minutes or until just firm.
Spread the vegetable mixture over the bottom of an ungreased 12" x 9" x 2" flameproof baking dish, top with the fish sticks, and sprinkle with the cheese.
Bake, uncovered, for 10 to 15 minutes or until bubbling.
Transfer to the broiler and broil 4 inches from the heat for 1 to 2 minutes or until tipped with brown.
Serving size: Complete recipe
Calories 2513 Calories from Fat 494
% Daily Value*
Total Fat 56 g86.7%
Saturated Fat 15.5 g77.3%
Trans Fat 0 g
Cholesterol 243.7 mg81.2%
Sodium 4087.7 mg170.3%
Total Carbohydrates 343 g114.3%
Dietary Fiber 53.2 g212.7%
Sugars 42.2 g
Protein 151 g301.3%
Vitamin A 236.1% Vitamin C 644.6%
Calcium 173.2% Iron 135.9%
*Based on a 2000 Calorie diet