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Ингредиенты
- 3 1/2 lb dressed whole rockfish thawed if necessary
- 1 pkt frzn minced broccoli - (10 ounce) thawed, and well liquid removed
- 1/4 c. chopped onion
- 2 Tbsp. oil
- 2 c. fresh bread crumbs
- 1/3 c. sliced almonds
- 3 Tbsp. lowfat milk
- 1 Tbsp. lemon juice
- 1/2 tsp salt
- 1/4 tsp pepper
- 2 Tbsp. butter or possibly margarine melted
- 1/4 c. dry white wine or possibly water
Инструкции
- Rinse and dry rockfish; dry cavity. Score one side of rockfish diagonally about 1/2-inch deep and at 1-inch intervals.
- Saute/fry broccoli and onion in oil till onion is tender and all moisture has evaporated. Combine with crumbs, almonds, lowfat milk, lemon juice, salt and pepper.
- Fill cavity of fish with dressing; place scored-side up in 12 1/2- by 9- by 2-inch greased baking dish. Brush with butter; pour wine over fish.
- Bake at 450 degrees. allowing about 10 min cooking time per inch of thickness measured at its thickest part after stuffing or possibly till fish flakes easily when tested with a fork.
- This recipe yields 6 or possibly 7 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 338g | |
| Recipe makes 6 servings | |
| Calories 1452 | |
| Calories from Fat 1167 | 80% |
| Total Fat 129.94g | 162% |
| Saturated Fat 18.28g | 73% |
| Trans Fat 0.12g | |
| Cholesterol 11mg | 4% |
| Sodium 2701mg | 113% |
| Potassium 298mg | 9% |
| Total Carbs 69.07g | 18% |
| Dietary Fiber 2.0g | 7% |
| Sugars 45.31g | 30% |
| Protein 7.67g | 12% |
