Baked Fish Sticks With Zucchini And Yams Recipe
Ingredients
| Olive oil | 2 Tablespoon | |
| Chopped | 1 , finely chopped | |
| 1 medium-size sweet red pepper, cored, seeded, and cut into 1-inch squares | ||
| 2 large yams, peeled and cut into 1-inch cubes | ||
| 1/4 teaspoon each salt and black pepper | ||
| 1/2 cup dry white wine orvermouth or Basic Chicken Stock or canned chicken broth or fish stock | ||
| Tomatoes | 1 Can (10oz), crushed | |
| Garlic | 2 Clove (5gm), minced | |
| 1/2 teaspoon each dried basil and oregano, crumbled | ||
| 1 large zucchini, cut into 1-inch cubes | ||
| 1 pound cod fillets, cut into 4-by 1 1/2 inch strips | ||
| 1 1/2 cups plain low-fat yogurt | ||
| Seasoned bread crumbs | 1 1/2 Cup (16 tbs) | |
| Parmesan cheese | 1/4 Cup (16 tbs), grated | |
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.
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.
Chef
