My Big Stuffed Fish With Rice Recipe

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Ingredients:

Serving

16 oz fish fillets orange roughy
16 oz fish red snapper fillets
1 1/2 cups wild rice
1 1/2 cups mushrooms, chopped
1/2 cup onion, chopped
2 garlic cloves
1 1/2 tbsp fat-free margarine
1 cup chicken broth
1/2 cup water
1 cup frozen peas
1 cup frozen broccoli
2 tbsp olive oil

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.

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Nutrition Facts

Per Serving Per 100 g

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.

Tastes

salty
savory
bitter
sweet

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