Pike Stuffed With Bulgur And Zucchini
|Bulgur||1⁄3 Cup (5.33 tbs)|
|Fat free, low sodium chicken broth||2⁄3 Cup (10.67 tbs)|
|Dried sage||1⁄4 Teaspoon|
|Garlic powder||1⁄8 Teaspoon|
|Ground black pepper||1 Pinch|
|Shredded zucchini||1⁄3 Cup (5.33 tbs)|
|Green onions||2 Small, thinly sliced|
|Pike fillets||4 (Skilled Walleye)|
Place the bulgur in a colander and rinse under cold running water.
Drain and transfer to a small bowl.
In a small saucepan, bring the broth to a boil.
Stir in the bulgur, sage, garlic powder and pepper.
Cover and cook over low heat for 10 minutes.
Then stir in the zucchini and onions.
Cover and cook about 3 minutes more or until the bulgur is tender and the water is absorbed.
To assemble the fish rolls, spoon about 1/4 cup of the bulgur mixture onto the wide end of each fillet.
Carefully roll the fillet around the bulgur mixture.
Use wooden toothpicks to hold the end of each roll in place.
Spray an 8" X 8" baking dish with no-stick spray.
Place the fish rolls upright in the baking dish.
Cover the dish with foil.
Bake at 350Â° for 15 to 20 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through
Serving size: Complete recipe
Calories 909 Calories from Fat 62
% Daily Value*
Total Fat 7 g10.6%
Saturated Fat 0.23 g1.2%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 95.5 mg4%
Total Carbohydrates 44 g14.8%
Dietary Fiber 11.3 g45.3%
Sugars 1.6 g
Protein 160 g320.5%
Vitamin A 22.5% Vitamin C 31%
Calcium 7.7% Iron 13.4%
*Based on a 2000 Calorie diet