Healthy Serving:
Scrod a la Ratatouille
Ingredients:
- 2 tablespoons extra virgin olive oil
- 1 medium onion, thinly sliced
- 1 small head of fennel, cut the bulb into thin strips
- 1 red pepper, cut into thin strips
- 1 green pepper, cut into thin strips
- 1 large carrot, cut into coins
- 3 garlic cloves, diced finely
- 1 28-ounce can of diced tomatoes
- 2 teaspoons oregano
- 1/2 teaspoon black pepper
- 2 pounds of scrod, cleaned and deboned
Directions:
Preheat oven to 350 degrees. Heat olive oil in a large saucepan over medium heat.
Add onions and sauté until they begin to soften. Add fennel, peppers, carrot pieces and garlic. Continue to sauté for approximately 8 to 10 minutes. Add tomatoes, oregano and black pepper, bring to a boil and reduce heat to simmer.
Simmer tomatoes and vegetables for approximately 20 minutes or until all vegetables are tender. Add 1 cup of water if mixture becomes too dry. Place scrod in a glass baking dish.
Layer tomato and vegetable mixture on top of scrod. Bake in oven for 20 to 30 minutes or until scrod begins to flake with a fork.
Serve with brown rice.
Makes six servings.
Per Serving:
- Calories: 211
- Protein: 27 g
- Carbohydrate: 14 g
- Fat: 6 g
- Saturated Fat: 52 g
- Trans Fatty Acid: 0 g
- Dietary Fiber: 4 g
- Total Sugars: 7 g
- Sodium: 330 mg
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