Crispy Fish and Balsamic Roasted Veggies
Time Required: 25 (50 min. total)

How about two dinners for the work of one?  See MEAL EXTENDER at the end for directions for fish tacos.  Watch the video to see how to put it all together, but be aware that this recipe introduces new vegetables to go with the zucchini and does not include the potato fries.  You might consider throwing another chopped bell pepper onto the roasting tray because it will taste great blended in with the white beans in OTL recipe “White Bean Bruchetta”.  Look, another meal gets started!


1 egg(s)
2 cup(s) panko
2 tsp paprika
1 tsp onion powder
2 garlic clove(s) -- crushed
4 halibut fillets -- 6 oz. each, or cod, tilapia
1 red bell pepper -- 1" square pieces
3 zucchini(s) -- 1/2" thick pieces cut at diagonal
12 brussel sprouts -- trim bottom and outermost leaves
1 pint(s) cherry tomato(es)
1 tsp dried oregano
2 tbsp balsamic vinegar
1/4 cup(s) fresh basil -- chopped, or 2 tsp. dry
1 tbsp shredded parmesan
tartar sauce -- or make your own; see below


Prep Work:  Mix panko through garlic cloves in a ziplock bag.  Chop red pepper, zucchini, and brussel sprouts and store together.  Make the dipping sauce if using instead of purchased tartar sauce; see below. 

1.  Preheat broiler on low setting.  Grease broiler pan and a rimmed baking sheet or pan with olive oil.  (Start some rice if you want to add it to this entree.)   

2.  Beat egg in a shallow dish with a fork until blended.  Combine panko and next 3 ingredients in a seperate dish.  Salt and pepper fillets. Dredge fillets through egg and then panko mixtures.  Place on greased broiler pan.

4.  Drizzle olive oil over vegetables in a bowl and toss until lightly covered all over.  Sprinkle lightly with salt, pepper and oregano. Spread vegetables on prepared baking sheet.

5.  Place both trays under broiler for 4 minutes.  Then turn over fish and stir vegetables; broil 4 minutes more.  Check fish and remove when it flakes easily with a fork.

6.  Put vegetables on top rack with low broil, stirring every so often until vegetables are lightly browned and soft, approx. 25 min. (Move rack down one level if it is too close to the broiler.)  Remove from oven, drizzle balsamic vinegar over top, stir, and return to oven middle rack for 2-3 min.  Add basil and parmesan. Stir to combine on tray.

HOME MADE DIPPING SAUCE: Combine 1/3 c. mayonnaise, 1 Tbsp. pickle relish and 1-2 Tbsp. lemon juice in a small bowl.

MEAL EXTENDER:  Use leftover fish to make tacos. Shred some cabbage and sprinkle with apple cider vinegar and light salt.  Cut an avocado.  Warm corn tortillas in a little oil in skillet and fold in half.  Load up taco shells and top with salsa, tartar sauce, or any leftover dipping sauce from above recipe.

“Vegetables in particular will cost you little in the way of calories while offering huge health benefits.”



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