My Big Stuffed Fish With Rice Recipe

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My Big Stuffed Fish With Rice
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  1. Rinse fish thoroughly and pat dry.
  2. Rise rice and let drain.
  3. Preheat oven to 325 degrees Fahrenheit.
  4. In medium to large saucepan, cook mushrooms, onions and garlic in fat free margarine.
  5. Add broth, water and rice. Cover and simmer until rice is tender and liquid is absorbed, approximately 20 mins.
  6. Stir in peas and broccoli.
  7. Spray a semi-shallow baking pan with non-stick cooking spray.
  8. Place fish on the baking pan.
  9. Spoon about 1 cup of stuffing on top of each fillet.
  10. Drizzle with olive oil.
  11. Cover baking pan loosely with aluminum foil.
  12. Bake for about 45 mins or until fish is flaky.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 588.9 Kcal (2466 kJ)
Calories from fat 91.59 Kcal
% Daily Value*
Total Fat 10.18g 16%
Cholesterol 109.93mg 37%
Sodium 450.84mg 19%
Potassium 1091.55mg 23%
Total Carbs 68.72g 23%
Sugars 3.61g 14%
Dietary Fiber 4.87g 19%
Protein 51.58g 103%
Vitamin C 55mg 92%
Vitamin A 0.1mg 2%
Iron 5.6mg 31%
Calcium 99.7mg 10%
Amount Per 100 g
Calories 108.85 Kcal (456 kJ)
Calories from fat 16.93 Kcal
% Daily Value*
Total Fat 1.88g 16%
Cholesterol 20.32mg 37%
Sodium 83.33mg 19%
Potassium 201.75mg 23%
Total Carbs 12.7g 23%
Sugars 0.67g 14%
Dietary Fiber 0.9g 19%
Protein 9.53g 103%
Vitamin C 10.2mg 92%
Iron 1mg 31%
Calcium 18.4mg 10%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 11.8
  • 14

Good Points

  • low fat,
  • saturated fat free,
  • low sodium

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