You are here

Baked Fish Sticks With Zucchini And Yams

admin's picture
Ingredients
  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
  Salt 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)
Directions

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.

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
American
Course: 
Main Dish
Method: 
Baked
Ingredient: 
Fish

Rate It

Your rating: None
4.37
Average: 4.4 (20 votes)