Cod Fillet With Roasted Vegetable Ragout Recipe

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Cod Fillet With Roasted Vegetable Ragout
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  1. Preheat oven to 500°F.
  2. 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, or until it just flakes with a fork.
  3. 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
  4. 5 minutes.
  5. Transfer fish carefully to a plate and keep warm, covered. To 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.
  6. Serves 4.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 204.98 Kcal (858 kJ)
Calories from fat 21.94 Kcal
% Daily Value*
Total Fat 2.44g 4%
Cholesterol 79.9mg 27%
Sodium 831.01mg 35%
Potassium 786.53mg 17%
Total Carbs 14.28g 5%
Sugars 6.67g 27%
Dietary Fiber 2.63g 11%
Protein 27.97g 56%
Vitamin C 50.8mg 85%
Vitamin A 0.7mg 25%
Iron 13.1mg 73%
Calcium 51.3mg 5%
Amount Per 100 g
Calories 52.48 Kcal (220 kJ)
Calories from fat 5.62 Kcal
% Daily Value*
Total Fat 0.62g 4%
Cholesterol 20.46mg 27%
Sodium 212.77mg 35%
Potassium 201.37mg 17%
Total Carbs 3.66g 5%
Sugars 1.71g 27%
Dietary Fiber 0.67g 11%
Protein 7.16g 56%
Vitamin C 13mg 85%
Vitamin A 0.2mg 25%
Iron 3.4mg 73%
Calcium 13.1mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.8
  • 5

Good Points

  • low fat,
  • saturated fat free

Bad Points

  • High in Sodium

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