Sautéed Cod Fillets and Roasted Vegetables

 

 two 6oz cod fillets

¼ cup flour

salt, pepper

cook spray

1 teaspoon butter

 

1 medium size eggplant, washed and diced into ½” cubes

4 large plum tomatoes, diced into ½ “ cubes

1 medium onion, diced into ½ “ cubes

3 garlic cloves peeled

2 Tablespoons olive oil

  teaspoon salt

¾  teaspoon pepper

1 large cookie sheet covered in foil and sprayed with cook spray

preheat oven to 400F

 

tossed diced eggplant with 1 T oil, ½ t salt and ¼ t pepper and spread on cookie sheet.

toss diced tomato with 1 t oil, ½ t salt and ¼ t pepper and spread on the same cookie sheet

toss onion and garlic with 1 t oil,  salt and pepper and spread on cookie sheet.

place in oven and roast for 25 mins or browned not burned.  toss together to mix and serve as a side dish.

 

this combination of roasted veges are also great when you chop them up in a food processor, not quite a puree,  to use as a spread for crackers or my personal favorite, whole grain bread, mayo, arugala and eggplant spread.  yumm.

 

sprinkle flour and salt and pepper on fish fillets.  cook for 3 mins on one side in a skillet with cook spray and butter.  turn the fillets, they should be golden brown.  lower heat, cook second side for about 5 mins, check to see that the second side is golden brown.  turn off heat and let rest in skillet until ready to plate.

 

serve with a tossed salad and couscous or bread.

 

i prepare roasted vegetables whenever i have to turn on the oven.  one of our favorite combinations in sweet potato cubes and beet cubes. 

oven roasted potatoes have taken the place of French fried potatoes in our house, they are so much more healthy and so much more tasty and so much more easy  no mess of oil splatter!.  you can season them with salt, pepper, dash of cayenne, a little garlic powder,  Italian seasoning, curry powder, one or mix of any combination what ever takes your fancy.

 

once roasted the veges can be kept in a plastic container with a lid in the refrigerator for a week or so.  zap in the microwave to heat them before serving.

 

i prefer to use as little oil as possible and bake/roast a little bit longer.