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Baked Fish Sticks With Zucchini And Yams

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  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)

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: 
Main Dish

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Nutrition Rank

Nutrition Facts

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

Baked Fish Sticks With Zucchini And Yams Recipe