Directions:
- Rinse fish thoroughly and pat dry.
- Rise rice and let drain.
- Preheat oven to 325 degrees Fahrenheit.
- In medium to large saucepan, cook mushrooms, onions and garlic in fat free margarine.
- Add broth, water and rice. Cover and simmer until rice is tender and liquid is absorbed, approximately 20 mins.
- Stir in peas and broccoli.
- Spray a semi-shallow baking pan with non-stick cooking spray.
- Place fish on the baking pan.
- Spoon about 1 cup of stuffing on top of each fillet.
- Drizzle with olive oil.
- Cover baking pan loosely with aluminum foil.
- Bake for about 45 mins or until fish is flaky.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 588.9 Kcal (2466 kJ) | ||
| Calories from fat | 91.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.18g | 16% | |
|---|---|---|---|
| Cholesterol | 109.93mg | 37% | |
| Sodium | 450.84mg | 19% | |
| Potassium | 1091.55mg | 23% | |
| Total Carbs | 68.72g | 23% | |
| Sugars | 3.61g | 14% | |
| Dietary Fiber | 4.87g | 19% | |
| Protein | 51.58g | 103% | |
| Vitamin C | 55mg | 92% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 5.6mg | 31% | |
| Calcium | 99.7mg | 10% | |
| Amount Per 100 g | |||
| Calories | 108.85 Kcal (456 kJ) | ||
| Calories from fat | 16.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.88g | 16% | |
|---|---|---|---|
| Cholesterol | 20.32mg | 37% | |
| Sodium | 83.33mg | 19% | |
| Potassium | 201.75mg | 23% | |
| Total Carbs | 12.7g | 23% | |
| Sugars | 0.67g | 14% | |
| Dietary Fiber | 0.9g | 19% | |
| Protein | 9.53g | 103% | |
| Vitamin C | 10.2mg | 92% | |
| Iron | 1mg | 31% | |
| Calcium | 18.4mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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