Haddock fillets are pale white with a delicate fishy taste. Catfish, thin fillets of tilapia or even sole fillets make reasonable substitutes.
- Portion size 8 servings
Ingredients
Method
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.
Nutritional facts Per serving: about
- Fibre 1 g
- Sodium 345 mg
- Sugars 1 g
- Protein 33 g
- Calories 288.0
- Total fat 7 g
- Potassium 540 mg
- Cholesterol 102 mg
- Saturated fat 4 g
- Total carbohydrate 20 g
%RDI
- Iron 14.0
- Folate 11.0
- Calcium 15.0
- Vitamin A 11.0
- Vitamin C 10.0
