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Ratatouille Topped Fillets Recipe
|Peeled cubed eggplant||1 1⁄2 Cup (24 tbs)|
|Tomatoes||2 Medium, seeded and chopped|
|Canned low sodium tomato sauce||8 Ounce (1 Can)|
|Onion||1 Small, thinly sliced and separated into rings|
|Zucchini||1⁄2 Small, sliced 1/4 inch thick to make 1/2 cup|
|Sliced fresh mushrooms||1⁄2 Cup (8 tbs)|
|Chopped green pepper||1⁄2 Cup (8 tbs)|
|Dried basil||1⁄2 Teaspoon, crushed|
|Garlic powder||1⁄4 Teaspoon|
|Dried oregano||1⁄4 Teaspoon, crushed|
|Nonstick cooking spray||1|
|Skinless flounder fillets/Haddock / orange roughy / sole||1 Pound|
Serving size: Complete recipe
Calories 892 Calories from Fat 313
% Daily Value*
Total Fat 35 g53.7%
Saturated Fat 13.3 g66.5%
Trans Fat 0 g
Cholesterol 256 mg
Sodium 1723.2 mg71.8%
Total Carbohydrates 85 g28.2%
Dietary Fiber 20.2 g80.7%
Sugars 41.7 g
Protein 68 g136.4%
Vitamin A 56.1% Vitamin C 187.4%
Calcium 25.2% Iron 18.6%
*Based on a 2000 Calorie diet
Bring the mixture to boiling, and then reduce heat.
Cover and simmer for 15 minutes.
Uncover and simmer about 12 minutes more or till mixture is thickened.
Meanwhile, spray a 12x7 1/2x2-inch baking dish with non-stick coating.
Measure thickness offish.
Sprinkle with pepper.
If using large fillets, place them in a single layer in the baking dish, tucking under any thin edges.
If using small fillets, stack them evenly in the baking dish.
Spoon vegetable mixture over fish.
Cover with foil.
Bake in a 450° oven till fish is done (allow 6 to 8 minutes per 1/2-inch thickness).
Transfer to a serving plate