Baked, Stuffed Fish
A delicious and healthy baked fish dish with a herbed stuffing.
Equipment
- Casserole dish
- Mixing bowl
- Chopping board
- Chopping knife
- Wooden spoon
- Oven
Ingredients
- 8 small fillets of fish Cod, haddock, mackerel, or trout
- 56 g brown breadcrumbs 2 slices
- 1 onion finely chopped
- pinch of salt if desired
- pepper
- 1 tbsp parsley fresh, finely chopped (or 1 tsp dried parsley or 1/4 tsp mixed dried herbs)
- 1 tsp vegetable oil
- 1 lemon Cut into wedges, Some for lemon juice or grated rind and some to serve with fish.
Instructions
- Preheat the oven to 180°C / 350°F / Gas Mark 4.
- Rinse the fish under cold running water and remove any bones. Dry in kitchen paper.
- Mix the breadcrumbs, chopped onion, salt (if using), pepper and parsley or mixed herbs in a small bowl.
- Stir the oil into the crumb mixture. Finally add a little lemon rind or juice.
- Lay 4 fillets on a greased dish, skin-side down, and spoon the stuffing carefully onto each fillet. Flatten well down and cover with the other 4 fillets. Cover with foil.
- Bake for 20–30 minutes, depending on size and thickness of the fish.
- Lift the fish carefully on to a warmed serving dish and surround with cooked peas, lemon wedges and parsley.
Notes
Serve with vegetables of your choice, such as chopped carrots, peas, or broccoli.
Nutrition per Serving
Calories: 86kcalCarbohydrates: 15gProtein: 3gFat: 2gSaturated Fat: 0.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.4gTrans Fat: 0.01gCholesterol: 1mgSodium: 106mgPotassium: 116mgFiber: 2gSugar: 3gVitamin A: 91IUVitamin C: 18mgCalcium: 41mgIron: 1mg
Source
Image source:
Image from 101 Square Meals by Health Service Executive and Safefood, CC BY 4.0. Tried this recipe?Let us know how it was!