Fish, zucchini and oregano casserole

Fish, zucchini and oregano casserole

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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
fibreContent:
proteinContent: 29 grams protein
cholesterolContent: 68 milligrams cholesterol
sodiumContent: 378.06 milligrams sodium

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