Here's a roasted fish entree plus side dish all in one package. Besides the convenience of one roasting pan, both the fish and the vegetables get the benefit of their flavors mingling as they cook side by side. The recipe calls for a firm white fish, such as striped bass or cod, but salmon would also work beautifully with the fennel, potatoes and tomatoes.
Tips: To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. To make fine breadcrumbs, process until very fine. To make dry breadcrumbs, spread coarse or fine breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian's brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.
Look for U.S. wild-caught or farmed striped bass, U.S. wild-caught Pacific halibut or U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.
348 calories; protein 27.9g; carbohydrates 42.8g; dietary fiber 7.4g; sugars 7.3g; fat 7.9g; saturated fat 1.4g; cholesterol 49.3mg; vitamin a iu 1235.1IU; vitamin c 33.8mg; folate 80.9mcg; calcium 116.8mg; iron 3.2mg; magnesium 114.9mg; potassium 1553.4mg; sodium 625.8mg; thiamin 0.6mg.