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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"We have flown the air like birds and swum the sea like fishes, but have yet to learn the simple act of walking the earth like brothers."
-Martin Luther King

The refrigerator light goes on...

This is a simple but elegant meal that can be made well in advance of your next dinner party - just roast the fish and tomatoes at the last minute, then serve. The ratatouille base is enriched by the roasted tomatoes for a fresh elegant flavor.

Tomato Paste

It is rare that a recipe will call for a whole can of tomato paste. Buying tomato paste in a tube allows you to squeeze out the amount that you need and seal the container. After dozens and dozens of moldy cans of tomato paste, I have learned my lesson and this is one of the staples that I keep extra of in my pantry.

Tomato paste usually contains a fair amount of sodium, but there are low-sodium versions that come in the tube if you look for them.

1 Tbsp. tomato paste = 14 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 3g carbohydrates, 129mg sodium, 0mg cholesterol


 

Roasted Whitefish with Quick Ratatouille



Servings = 4 | Serving size =4 ounces fish with vegetables

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

Leftovers of the vegetable/potato mixture are great and will keep well, refrigerated, 3-4 days. Leftover fish will be best served cold, to avoid overcooking, but may be reheated gently.

3 quarts water
16 ounces Yukon Gold potatoes (peeled & cut into 1/4 inch dice)
3 Tbsp olive oil (divided)
2 large shallots (peeled)
1 small zucchini (cut into 1/4 inch dice)
1 small Japanese eggplant (cut into 1/4 inch dice)
1/2 small red bell pepper (diced)
1 Tbsp no salt added tomato paste
1/4 cup white wine
1 Tbsp fresh oregano (or 1 tsp. dried)
1/4 tsp salt
fresh ground black pepper (to taste)
16 ounces cod (or other whitefish)
8 ounces cherry tomatoes

Whitefish with Quick Ratatouille
Preheat the oven to 325F.

Place the water in a large stock pot over high heat.

Add the potatoes and reduce the heat to a simmer. Cook for about 10 minutes. The potatoes should be slightly soft.

Remove from heat and drain water.

While the potatoes are cooking and when the oven is hot, place the shallots in a small oven proof sauce pan with 1 teaspoon olive oil.

Place the pan in the oven and roast for 20 minutes. Remove the shallots and let cool.

When the shallots are cool chop coarsely.

When ready to cook place a large skillet in the oven and preheat to 400F.

Place a medium skillet over medium high heat.

Add 2 teaspoons olive oil and when hot add the zucchini, eggplant, and red bell pepper.

Cook, tossing frequently, for about 10 minutes.

Add the shallots, tomato paste, white wine, oregano, salt, pepper and potatoes.

Toss well and cook for about 3 minutes.

Add two more teaspoons olive oil, toss well, and remove from the heat.

Remove the large skillet from the oven and add 1 Tablespoon olive oil.

Swirl and add the fish and tomatoes.

Roast for about 10 minutes and turn the fish. Toss the tomatoes gently.

Roast for another 5 minutes.

Place the ratatouille on plates and top with the fish.

Top the fish with the roasted tomatoes.

Serve.

Nutrition Facts

Serving size = 4 ounces fish with vegetables

Servings = 4

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Amount Per Serving

Calories 322 Calories from Fat 101
  % Daily Value
Total Fat 11g 16%
    Saturated Fat 1g 5%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 49mg 16%
Sodium 228mg 10%
Total Carbohydrates 29g 11%
    Dietary Fiber 4g 16%
    Sugars 5g  
Protein 24g  
Vitamin A 23% Vitamin C 59%
Calcium 3% Iron 13%
Vitamin K 17 mcg Potassium 1432 mg
Magnesium 87 mg