Broccoli Fish Bundles Recipe

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Ingredients:

Serving

18 fresh broccoli spears (about 1-1/2 lb)
6 monterey jack cheese cubes
6 sole or flounder fillets (about 2 lb)
1/8 tsp lemon-pepper seasoning , optional
1/3 cup butter, melted
2 tsp lemon juice
1 garlic clove, minced
1/4 tsp salt
1/8 tsp pepper

Directions:

In a saucepan, place broccoli in a small amount of water. Bring to a boil. Reduce heat; cover and simmer for 2-3 minutes or until crisp-tender. Rinse in cold water; drain.
For each bundle, place a cheese cube on three spears. Wrap with a fish fillet and fasten with a toothpick if necessary. Place on a greased foil-lined baking sheet. Sprinkle with lemon-pepper if desired. Bake at 350° for 15-25 minutes or until fish flakes easily with a fork.
Meanwhile, combine butter, lemon juice, garlic, salt and pepper. Transfer fish bundles to a serving platter; remove toothpicks. Drizzle with butter mixture. Yield: 6 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	342.28 Kcal (1433 kJ)
Calories from fat	196.02 Kcal
		% Daily Value*
Total Fat	21.78g	34%
Cholesterol	125.16mg	42%
Sodium	751.45mg	31%
Potassium	574.35mg	12%
Total Carbs	6.27g	2%
Sugars	1.47g	6%
Dietary Fiber	3.42g	14%
Protein	29.86g	60%
Vitamin C	77.9mg	130%
Vitamin A	0.4mg	13%
Iron	1.1mg	6%
Calcium	295mg	29%

Amount Per 100 g
Calories	107.14 Kcal (449 kJ)
Calories from fat	61.36 Kcal
		% Daily Value*
Total Fat	6.82g	34%
Cholesterol	39.18mg	42%
Sodium	235.23mg	31%
Potassium	179.79mg	12%
Total Carbs	1.96g	2%
Sugars	0.46g	6%
Dietary Fiber	1.07g	14%
Protein	9.35g	60%
Vitamin C	24.4mg	130%
Vitamin A	0.1mg	13%
Iron	0.4mg	6%
Calcium	92.3mg	29%

* 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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