Baked Fish 

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Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 40 mins

Perfect for the oven or barbecue.

Suggestions:

Best varieties of fish to use are flathead, snapper, cod or trout.

* Please carefully check the ingredients of this product to ensure it contains no dairy, if a dairy-free recipe is required.

Ingredients:

1 large fish, whole

1 Tbsp chopped parsley

1/2 cup breadcrumbs *

1 onion, chopped

1/2 tsp grated lemon rind

1 tsp each of salt and pepper

1 Tbsp reduced-fat buttery spread

Directions:

Preheat oven to 375°F. Prepare fish, remove eyes and trim fins.

Mix parsley, breadcrumbs, onion, lemon rind, salt and pepper to form a stuffing. Sprinkle half the stuffing in baking dish. Place fish on top and cover with remainder of stuffing. Dot with spread.

Cover and cook in preheated oven for 30 to 45 minutes for large fish. When cooked, flesh is white and will lift readily from the bone.

Variations:

Can garnish fish with lemon wedges, tomato, onion rings and parsley.

The large fish can be substituted with 4 small fish. Cooking time is 10 minutes.

Stuffed Fish: Insert the stuffing, mixed with 1 teaspoon of buttery spread into cleaned belly of fish. Place on a greased baking dish and cover with lid or foil and bake.

Barbecued Fish: Stuff fish and place on greased foil. Fold up parcel and place on barbecue, turning after 5 minutes.

Serving suggestions are not included in the nutritional analysis.

Author:

Family Health Network