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–+ servings
Baked, Stuffed Fish

Baked, Stuffed Fish

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A delicious and healthy baked fish dish with a herbed stuffing.
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Details
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Main Dish
Servings 4 adults
Calories 86
Cuisine International
Taste Savory
Occasion Family dinner
Difficulty Level Intermediate
Cooking Method Baked
Cost $$
Diet Diabetic, Lactose-free, Low Lactose, Mediterranean, Pescetarian
Intolerance Gluten, Grain, Seafood, Wheat
Health Tag Fish, Vegetables

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.
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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

Adapted from 101 Square Meals: Easy Recipes for Everyday Life by the Health Service Executive and Safefood, licensed under CC BY 4.0. Original available here.
Image source:
Image from 101 Square Meals by Health Service Executive and Safefood, CC BY 4.0.
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