Baked Fish Sticks With Zucchini And Yams Recipe

Summary

Difficulty LevelEasyCuisine
CourseMethod
Main Ingredient

Ingredients

 Olive oil2 Tablespoon
 Yellow onion1 Medium, finely chopped
 Sweet red pepper1 Medium, cored, seeded, and cut into 1-inch squares
 Yams2 Large, peeled and cut into 1-inch cubes
 Black pepper1⁄4 Teaspoon
 Salt1⁄4 Teaspoon
 Dry white wine/Vermouth/basic chicken stock/canned chicken broth/fish stock1⁄2 Cup (8 tbs)
 Canned crushed tomatoes28 Ounce
 Garlic2 Clove (10 gm), minced
 Dried basil1⁄2 Teaspoon, crumbled
 Dried oregano1⁄2 Teaspoon, crumbled
 Zucchini1 Large, cut into 1-inch cubes
 Cod fillets1 Pound, cut into 4-by 1 1/2 inch strips
 Plain low fat yogurt1 1⁄2 Cup (24 tbs)
 Seasoned bread crumbs1 1⁄2 Cup (24 tbs)
 Grated parmesan cheese1⁄4 Cup (4 tbs)

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 mg

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

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.
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