Baked Fish 

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Perfect for the oven or barbecue.

Suggestions:

Best varieties of fish to use are flathead, schnapper, rock cod, trout or bream.

Ingredients:

1 large fish

1 Tbsp parsley, chopped

1/2 cup breadcrumbs

1 onion, chopped

1/2 tsp lemon rind, grated

1 tsp salt and pepper

1 Tbsp reduced fat margarine

Directions:

Preheat oven to 190°C. Prepare fish, remove eyes and trim fins.

Mix parsley, breadcrumbs, onion, lemon rind, salt and pepper to form forcemeat.

Sprinkle half the forcemeat in baking dish, place fish on top and cover with remainder of forcemeat. Dot with margarine.

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

Serve garnished with lemon wedges, tomato and onion rings and parsley.

Variations:

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

Stuffed Fish: Insert the forcemeat, mixed with 1 teaspoon of margarine into cleaned belly of fish. Place on a greased baking dish and cover with lid or alfoil and bake.

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

Serving suggestions and garnishes not included in nutritional analysis.

Author:

Family Health Publications

Member Comments: (1)

By: karolinapower - 2009-02-13
inside stuffing chop up prawns and cook