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
- Pre-heat the oven to 180°C / 350°F / Gas Mark 4
- Clean and prepare fish. Blot dry in kitchen paper
- Mix breadcrumbs, chopped onion, parsley, salt and pepper, in a small bowl
- Heat the oil a little and stir into crumb mixture. Finally add a little lemon rind or juice
- Lay two fillets on a greased dish, skin side down and spoon stuffing carefully onto each fillet
- Flatten down well and cover with the other two fillets
- Cover with foil
- Bake for 20 to 30 minutes, depending on size and thickness of fish
- Lift fish carefully onto a warmed serving dish
Serving Suggestions
Serve fish surrounded with peas, lemon wedges and parsley
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
Disclaimer
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1/4 of this recipe contains
of an adult's reference intake
| Nutrition Information |
| Typical Values | Per 100g | Per Portion (176g) |
| Energy | 367Kj | 647Kj |
| 87Kcal | 153Kcal |
| Fat | 1.2g | 2.1g |
| (of which saturates) | 0.2g | 0.3g |
| Carbohydrate | 5.4g | 9.4g |
| (of which sugars) | 1.3g | 2.4g |
| Fibre | 1.1g | 1.9g |
| Protein | 13.1g | 23.1g |
| Salt | 0.3g | 0.5g |
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