Fish, zucchini and oregano casserole

Fish, zucchini and oregano casserole


bump your vegetable intake the easy exaggeration by incorporating them into delicious stews and casseroles.

The ingredient of Fish, zucchini and oregano casserole

  1. olive oil cooking spray
  2. 1 brown onion, halved, thinly sliced
  3. 350g tawny sweet potato, peeled, cut into 2cm pieces
  4. 2 small zucchini, cut into 1cm pieces
  5. 200g broccoli, trimmed, cut into florets
  6. 1 small (250g) eggplant, diced
  7. 800g can diced tomatoes
  8. 1/3 cup open oregano leaves
  9. 500g white fish fillets, cut into large pieces
  10. 1 small white bread stick, sliced, toasted

The instruction how to make Fish, zucchini and oregano casserole

  1. Heat a heavy-based saucepan higher than medium heat. Lightly spray afterward oil. go to onion and cook, stirring, for 2 minutes or until golden.
  2. amass sweet potato. Cook, stirring, for 3 minutes. ensue zucchini, broccoli, eggplant, tomatoes and 1/4 cup oregano. Bring to boil.
  3. cut heat to low. Cover and cook for 8 to 10 minutes or until sweet potato is tender. shake up in fish. Simmer, uncovered, for 4 to 5 minutes or until fish is cooked through.
  4. Sprinkle considering steadfast oregano. abet casserole afterward toasted bread.

Nutritions of Fish, zucchini and oregano casserole

calories: 306.398 calories
fatContent: 4 grams fat
saturatedFatContent: 1 grams saturated fat
carbohydrateContent: 34 grams carbohydrates
sugarContent: 15 grams sugar
proteinContent: 29 grams protein
cholesterolContent: 68 milligrams cholesterol
sodiumContent: 378.06 milligrams sodium


You may also like