Baked Stuffed Whitefish
|Dressed whitefish/Other fish||3 Pound (Fresh Or Frozen)|
|Nonstick spray coating||1|
|Carrot||1 Small, shredded|
|Onion||1⁄4 Cup (4 tbs), finley chopped|
|Green pepper||1⁄4 Cup (4 tbs), finely chopped|
|Garlic||1 Clove (5 gm), minced|
|Snipped parsley||2 Tablespoon|
|Dried basil||1⁄2 Teaspoon, crushed|
|Lemon peel||1⁄4 Teaspoon, finely shredded|
|Whole wheat bread slices/Rye bread cubes||3 Cup (48 tbs)|
|Lemon juice||2 Teaspoon|
|Chicken broth||1⁄3 Cup (5.33 tbs)|
|Cooking oil||1 Teaspoon|
Thaw fish, if frozen; pat dry with paper towels.
Spray a shallow baking pan with nonstick coating.
Place fish in the pan.
For stuffing, spray a saucepan with nonstick coating.
Cook carrot, onion, green pepper, and garlic in the saucepan till tender.
Remove from heat.
Stir in parsley, basil, lemon peel, salt, and pepper.
Add bread cubes; toss.
Drizzle with lemon juice, then add enough chicken broth to moisten.
Fill fish cavity loosely with stuffing.
Brush skin of fish with oil.
Cover loosely with foil.
Bake in a 350° oven for 45 to 60 minutes or until fish flakes easily with a fork.
Use two large spatulas to lift fish to a serving platter.
Calories 1937 Calories from Fat 509
% Daily Value*
Total Fat 57 g87%
Saturated Fat 9.6 g47.9%
Trans Fat 0 g
Cholesterol 408.3 mg136.1%
Sodium 2595.3 mg108.1%
Total Carbohydrates 180 g59.9%
Dietary Fiber 15.4 g61.7%
Sugars 23.6 g
Protein 171 g341.5%
Vitamin A 128.8% Vitamin C 70.2%
Calcium 75.6% Iron 92.5%
*Based on a 2000 Calorie diet