Roasted Tomato Cod With Mediterranean Vegetables Recipes

ROASTED TOMATO COD WITH MEDITERRANEAN VEGETABLES

Roasted tomato cod with Mediterranean vegetables image

Roasting fish and veg is an easy way to make a healthy meal for four. Add a crunchy cheese and breadcrumb topping for a winning combination. Each serving provides 374 kcal, 27g protein, 35g carbohydrates (of which 19g sugars), 12g fat (of which 4g saturates), 10g fibre and 0.8g salt.

Provided by BBC Food

Yield Serves 4

Number Of Ingredients 13

Ingredients

2 red onions, cut into wedges
1 aubergine, cut into wedges
2 red peppers, seeds removed, cut into chunks
600g/1lb 5oz butternut squash, peeled and cut into 2cm/¾in-thick slices, then wedges
1 tsp dried thyme
2 tbsp olive oil
4 x 100g/3½oz cod (or haddock) fillets
8 tsp tomato purée
1-2 slices stale bread
50g/1¾oz mature Cheddar, finely grated
2 tbsp balsamic vinegar
75g/2½oz spinach, roughly chopped
sea salt and freshly ground black pepper

Steps:

Preheat the oven to 200C/180C Fan/Gas 6. Put the onions, aubergine, peppers and squash on a large baking tray. Add the thyme and oil and mix until coated, then season. Roast for 35 minutes, or until golden and cooked.
Meanwhile, put the fish on a baking tray and season. Spread 2 teaspoons tomato purée on each fillet.
Pulse the bread in a food processor to make fine breadcrumbs. In a small bowl, mix 4 tablespoons breadcrumbs with the cheese. Sprinkle the mixture over each fillet and press down lightly. Cover the tray with kitchen foil and seal around the edges, then set aside. (Freeze any leftover breadcrumbs in a sealed bag to use another time)
After the vegetables have been roasting for 20 minutes, move them around the tray to make sure they're cooking evenly. Put the fish in the oven and roast with the vegetables for 15 minutes.
Remove the foil from the fish and roast for another 5-10 minutes, or until golden and cooked through.
Mix the balsamic vinegar and spinach into the hot vegetables, then serve with the fish.

Nutrition Facts : Calories 374kcal, Carbohydrate 35g, Fat 12g, Fiber 10g, Protein 27g, SaturatedFat 4g, Sugar 19g

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