Mediterranean Roasted Fish & Vegetables

From EatingWell: January/February 1999 — Subscribe Now!

You're going to fall in love with this method—start by roasting vegetables then about 10 minutes before they're finished, place fish fillets on top.

Mediterranean Roasted Fish & Vegetables Recipe

6 servings

Active Time: 30 minutes

Total Time: 1 1/2 hours

Nutrition Profile

Ingredients

3 cloves garlic, divided
2 tablespoons extra-virgin olive oil, divided
1 teaspoon anchovy paste, (optional)
2 small fennel bulbs, trimmed, cored and thinly sliced
1 large onion, sliced
6 small all-purpose potatoes, such as Yukon Gold, peeled, halved and thinly sliced
1 14-ounce can plum tomatoes, drained and chopped, juice reserved
1/4 cup water
1 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
3 tablespoons fine dry breadcrumbs
2 teaspoons fennel seeds, crushed
1 teaspoon freshly grated lemon zest
1 1/2 pounds sea bass, halibut or cod, skinned and cut into 6 pieces

Preparation

Preheat oven to 450°F.
Mince 2 cloves of garlic and place in a small bowl. Whisk in 1 1/2 tablespoons oil and anchovy paste, if using. Combine sliced fennel and onion in a 9-by-13-inch roasting pan; add dressing and toss to coat.
Roast fennel mixture, uncovered, stirring occasionally, until softened, 20 to 25 minutes.
Add potatoes, tomatoes and their juice, water, 3/4 teaspoon salt and pepper. Cover tightly with foil and bake until potatoes are tender, 35 to 40 minutes more.
Meanwhile, mince remaining clove of garlic and place in a small bowl. Add breadcrumbs, fennel seeds, lemon zest, remaining 1/2 tablespoon oil and 1/4 teaspoon salt; season with pepper. Mix with your fingers until blended.
Once potatoes are tender, place fish on top of vegetables and sprinkle breadcrumb mixture over all.
Roast, uncovered, until the fish is opaque in the center and breadcrumbs are browned, 10 to 15 minutes. Serve immediately.

Nutrition

Per serving: 344 calories; 8 g fat (1 g sat, 4 g mono); 49 mg cholesterol; 42 g carbohydrates; 28 g protein; 7 g fiber; 550 mg sodium; 1426 mg potassium.

Nutrition Bonus: Selenium (65% daily value), Vitamin C (42% dv), Potassium (41% dv), Magnesium (27% dv), Folate (19% dv), Iron (15% dv).

2 Carbohydrate Serving

Exchanges: 2 starch, 2 vegetable, 3 lean meat, 1 fat