Baked stuffed fish

Family favourite


Fish is a really nutritious and healthy food. This dinner recipe is quick and easy, and can be prepared beforehand. This is a tasty way to include fish in your diet.


Ingredients - Serves 4 Adults

  • 4 fillets of cod, approx. 480g / 17 oz.
  • 2 slices of wholemeal pan bread, approx. 72g / 3 oz. grated into crumbs
  • 1 medium onion, finely chopped
  • 1 tablespoon of finely chopped fresh parsley or 1 heaped teaspoon of dried parsley
  • 1 teaspoon of vegetable oil
  • A little lemon juice, or grated rind to taste
  • Salt and pepper, to taste

Method

  1. Pre-heat the oven to 180°C / 350°F / Gas Mark 4
  2. Clean and prepare fish. Blot dry in kitchen paper
  3. Mix breadcrumbs, chopped onion, parsley, salt and pepper, in a small bowl
  4. Heat the oil a little and stir into crumb mixture. Finally add a little lemon rind or juice
  5. Lay two fillets on a greased dish, skin side down and spoon stuffing carefully onto each fillet
  6. Flatten down well and cover with the other two fillets
  7. Cover with foil
  8. Bake for 20 to 30 minutes, depending on size and thickness of fish
  9. Lift fish carefully onto a warmed serving dish

Serving Suggestions

Serve fish surrounded with peas, lemon wedges and parsley

info

You can use any white fish, such as haddock or whiting to make this dish

About this Recipe

This recipe was adapted from 101+ Square Meals

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Baked stuffed fish

Serves

4 Adults

4 Adults

Preparation Time

5 Minutes

5 Minutes

Cooking Time

30 Minutes

30 Minutes

Cost

Medium

Medium

Utensils Needed

Baking Tray, Mixing Bowl

Baking TrayMixing Bowl
1/4 of this recipe contains
Energy
647kj
153kcal
8%
Fat
2.1g
3%
Saturates
0.3g
2%
Sugars
2.4g
3%
Salt
0.5g
8%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (176g)
Energy367Kj 647Kj
87Kcal 153Kcal
Fat1.2g 2.1g
(of which saturates)0.2g 0.3g
Carbohydrate5.4g 9.4g
(of which sugars)1.3g 2.4g
Protein13.1g 23.1g
Salt0.3g 0.5g
Fibre1.1g 1.9g

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