Prep 15 mins
Cook 30 mins
The vegetable ragout creates a deep rich bed for the flaky cod fillets. Toasted bread crumbs add a crunchy compliment. This recipe is low in fat and high in flavor.
- 4 (6 ounce) skinless cod fish fillets
- 2 medium zucchini, cut into 1 1/4 inch pieces (about 1 1/2 pounds total)
- 5 plum tomatoes, halved (about 3/4 pound total)
- 2 medium red onions, cut into 1/2 inch wedges
- 1 large yellow bell pepper, cut into 1/2 inch-wide strips
- 2 garlic cloves, crushed
- 4 fresh thyme sprigs
- 2 teaspoons vegetable oil
- 1⁄4 cup fresh breadcrumb
- 1 tablespoon chopped fresh flat-leaf parsley
- 2 tablespoons hot water
- 1 tablespoon soy sauce
- 1 tablespoon fresh lemon juice
- 2 teaspoons Worcestershire sauce
- Preheat oven to 500°F.
- Season cod with salt and pepper.
- In a large shallow baking pan toss zucchini, tomatoes, onions, bell pepper, garlic, and thyme with oil and salt and pepper to taste and spread in one layer.
- Roast vegetables in middle of oven 20 minutes, or until they begin to brown.
- Arrange fish over vegetables and roast 7 minutes more, or until it just flakes with a fork.
- While vegetables and fish are roasting, in a small skillet toast bread crumbs with parsley and salt and pepper to taste over moderate heat, stirring, until golden, about 5 minutes.
- Transfer fish carefully to a plate and keep warm, covered.
- To pan vegetables add water, soy sauce, lemon juice, and Worcestershire sauce and stir to loosen brown bits from bottom of pan and break up tomatoes.
- Divide ragout among 4 plates and top with fish and bread crumbs.
Great, healthy meal. My husband loved it. Next time I'll add one more tomato, even though my romas were really big, one more yellow or orange pepper and one less red onion. Served with basmati rice. Thanks for the keeper!
This was a great dish. I had to modify it as we had a guest with a garlic allergy and even our bread crumbs had garlic salt. I used ritz crackers instead and it received many compliments. I even finished it after our guest left (don't like left over fish the next day) I liked it that much. Great to use all my fresh veggies, too. Thanks!
I was very impressed with this dish. My Mom came home with two fresh cod fillets from the grocery store today, and said, "It looked so good -- can you come up with something?" with a pleading look. (I'm the dedicated "fish cooker" in the family.) I used both green and red pepper in this dish, and added 10 quartered mushrooms as well. I used prepared Herbs de Provance for the seasoning on the vegetables, and lemon pepper seasoning on the fish. Aside from the "chop time," this was a flash to prepare. I served it with Kalamata olive bread -- perfect for dipping into the wonderful sauce! Thank you for a light and flavorful dish. I have a feeling that I'll be making it again, with whatever whitefish happens to come through my door!