Haddock Stuffed with Broccoli and Canadian Cheese Pilaf
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Haddock Stuffed with Broccoli and Canadian Cheese Pilaf
This recipe makes 8 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 288288 cal |
| pro | 33 g33g pro |
| total fat | 7 g7g total fat |
| sat. fat | 4 g4g sat. fat |
| carb | 20 g20g carb |
| dietary fibre | 1 g1g dietary fibre |
| sugar | 1 g1g sugar |
| chol | 102 mg102mg chol |
| sodium | 345 mg345mg sodium |
| potassium | 540 mg540mg potassium |
| % RDI: | - |
| calcium | 1515 calcium |
| iron | 1414 iron |
| vit A | 1111 vit A |
| vit C | 1010 vit C |
| folate | 1111 folate |
Haddock fillets are pale white with a delicate fishy taste. Catfish, thin fillets of tilapia or even sole fillets make reasonable substitutes.
Ingredients
- 1 tbsp butter 1 tbsp butter
- 1 small onion , finely diced1 small onion, finely diced
- 1/2 tsp salt 1/2 tsp salt
- 1/2 tsp pepper 1/2 tsp pepper
- 1 cup long-grain white rice 1 cup long-grain white rice
- 2 cups water 2 cups water
- 1 cup broccoli florets , cut in bite-size pieces1 cup broccoli florets, cut in bite-size pieces
- 1 cup shredded Canadian Cheddar cheese 1 cup shredded Canadian Cheddar cheese
- 2 tbsp chopped fresh parsley 2 tbsp chopped fresh parsley
- 8 haddock fillets 8 haddock fillets
Preparation
In saucepan, melt butter over medium heat; cook onion and half each of the salt and pepper, stirring occasionally, until onion is softened, about 4 minutes. Add rice; cook, stirring, for 2 minutes.
Add water; bring to boil. Reduce heat, cover and simmer for 15 minutes. Stir in broccoli; cover and let stand for 5 minutes. Stir in cheese and parsley.
Place about 1/2 cup of the rice mixture on centre of 1 haddock fillet; roll up both ends of fillet to cover rice. Place, seam side down, on greased foil-lined baking sheet; repeat with remaining ingredients. Sprinkle with remaining salt and pepper.
Bake in 350°F (180°C) oven until fish flakes easily when tested with fork, 12 to 15 minutes.
Add water; bring to boil. Reduce heat, cover and simmer for 15 minutes. Stir in broccoli; cover and let stand for 5 minutes. Stir in cheese and parsley.
Place about 1/2 cup of the rice mixture on centre of 1 haddock fillet; roll up both ends of fillet to cover rice. Place, seam side down, on greased foil-lined baking sheet; repeat with remaining ingredients. Sprinkle with remaining salt and pepper.
Bake in 350°F (180°C) oven until fish flakes easily when tested with fork, 12 to 15 minutes.
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