Sunday, April 12, 2009

Mediterranean Roast Fish & Vegetables with Lemon Vinaigrette

  • 2 medium zucchini, cut into wedges
  • 2 medium red onions, cut into wedges
  • 3 medium tomatoes, cut into wedges
  • 1/4 cup pitted brine-cured black olives (e.g., kalamata)
  • 4 tablespoons olive oil, divided use
  • 4 6-ounce thick white fish fillets, skin removed
  • 1 small garlic clove, crushed
  • 1 tablespoon lemon juice
  • 1 tablespoon Dijon mustard
  • 1/2 cup roughly chopped flat-leaf parsley

Preheat the oven to 425°F.

Toss the zucchini, onion, tomato and olives with 1 tablespoon of the oil in a baking dish; season with salt & freshly cracked pepper. Place in the oven and bake for 25-30 minutes until tender and beginning to caramelize at edges.

Place fish on flat surface. Brush another tablespoon of the oil over the fish and sprinkle with salt & pepper. Open the oven door and place fish fillets on top of the vegetables. Cook 8 minutes (see guidelines above for checking for doneness).

Whisk together the garlic, lemon juice, mustard and remaining oil to make a dressing. Transfer the fish and vegetables to dinner plates and drizzle with the dressing and scatter with chopped parsley. Makes 4 servings.

Nutrition per Serving (1 fish fillet and 1/4 of the vegetables)
Calories 230; Fat 7g (poly 1.2g, mono 3.8g, sat 1g); Protein 26.4g; Cholesterol 42mg; Carbohydrate 17g; Sodium 830mg)

Nutrition Notes for Cod:
Cod, like many other varieties of white fish such as monkfish and haddock, is an excellent low-calorie source of protein (a four-ounce serving of cod provides 52.1% of the daily need for protein for only 119 calories). But because cod is a cold, deep-water fish, it is also loaded with a variety of important nutritents, most notably omega-3 fatty acids.

No comments:

Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.