Post by Loupy on Jun 13, 2016 21:07:20 GMT -7
One Pan Blackened Cod, Sweet Potatoes, and Zucchini
From: Kristen McCaffrey @ www.slenderkitchen.com/
This One Pan Blackened Cod, Sweet Potatoes, and Zucchini comes together in under 30 minutes and is full of flavor. Plus it's Paleo and Whole30 friendly.
The sweet potatoes are tossed in the blackening season and placed in the oven first since they take the longest to cook. Then the fish and zucchini are added in the last ten minutes to do their thing. Another bonus of this recipe is that is really versatile. You can make this dish with sweet potatoes, regular potatoes, butternut squash, or turnips as your starchy vegetable, use pretty much any fish, and then any quick cooking veggie you like. Asparagus, broccoli, cauliflower, green beans, sugar snap peas, or kale would all be great.
PREP TIME: 5 MIN
COOK TIME: 25 MIN
TOTAL TIME: 30 MINUTES
Serves: 4
Ingredients:
1 tbsp paprika
1 tbsp smoked paprika
1/2 tsp cumin
1/2 tsp oregano
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp coriander
1/4 tsp black pepper
1/8 tsp cayenne pepper
1 tbsp. olive oil
4 sweet potatoes, chopped
1.33 lbs. cod (whole piece of filets)
1 zucchini, chopped
1 summer squash, chopped
Instructions:
Preheat the oven to 400 degrees.
Mix together all the spices to create the blackening season.
You could also use store-bought blackening seasoning if you prefer.
Toss the sweet potatoes with olive oil and about half of the blackening seasoning.
I like a lot of the seasoning but you may want to use less depending on how much spice you like.
Cover a baking sheet with foil and spray with cooking spray.
Spread the potatoes on the baking sheet in one layer and place in the oven.
Cook for 20 minutes.
After 20 minutes, push the sweet potatoes to one side of the baking sheet and add the fish, zucchini, and summer squash. Sprinkle with blackening seasoning.
Return to oven and cook for 8-10 minutes until fish is flaky and cooked through.
Nutritional Information:
Serving Size: 6 oz. fish and 1.5 cups veggies
Calories: 303
Total Fat: 5g
Sat Fat: 1g
Cholesterol: 92mg
Sodium: 579mg
Total Carbohydrates: 33g
Fiber: 6g
Sugars: 9g
Protein 35g
From: Kristen McCaffrey @ www.slenderkitchen.com/
This One Pan Blackened Cod, Sweet Potatoes, and Zucchini comes together in under 30 minutes and is full of flavor. Plus it's Paleo and Whole30 friendly.
The sweet potatoes are tossed in the blackening season and placed in the oven first since they take the longest to cook. Then the fish and zucchini are added in the last ten minutes to do their thing. Another bonus of this recipe is that is really versatile. You can make this dish with sweet potatoes, regular potatoes, butternut squash, or turnips as your starchy vegetable, use pretty much any fish, and then any quick cooking veggie you like. Asparagus, broccoli, cauliflower, green beans, sugar snap peas, or kale would all be great.
PREP TIME: 5 MIN
COOK TIME: 25 MIN
TOTAL TIME: 30 MINUTES
Serves: 4
Ingredients:
1 tbsp paprika
1 tbsp smoked paprika
1/2 tsp cumin
1/2 tsp oregano
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp coriander
1/4 tsp black pepper
1/8 tsp cayenne pepper
1 tbsp. olive oil
4 sweet potatoes, chopped
1.33 lbs. cod (whole piece of filets)
1 zucchini, chopped
1 summer squash, chopped
Instructions:
Preheat the oven to 400 degrees.
Mix together all the spices to create the blackening season.
You could also use store-bought blackening seasoning if you prefer.
Toss the sweet potatoes with olive oil and about half of the blackening seasoning.
I like a lot of the seasoning but you may want to use less depending on how much spice you like.
Cover a baking sheet with foil and spray with cooking spray.
Spread the potatoes on the baking sheet in one layer and place in the oven.
Cook for 20 minutes.
After 20 minutes, push the sweet potatoes to one side of the baking sheet and add the fish, zucchini, and summer squash. Sprinkle with blackening seasoning.
Return to oven and cook for 8-10 minutes until fish is flaky and cooked through.
Nutritional Information:
Serving Size: 6 oz. fish and 1.5 cups veggies
Calories: 303
Total Fat: 5g
Sat Fat: 1g
Cholesterol: 92mg
Sodium: 579mg
Total Carbohydrates: 33g
Fiber: 6g
Sugars: 9g
Protein 35g
