Baked to preheat to 350 degrees F. Clean

Baked stuffed fish

Ingredients
8 small fish fillets
1 tbsp vegetable oil
1 finely chopped onion
a pinch of salt
a little Grated rind or lime juice.
2 oz brown breadcrumbs
black pepper
1 tbsp of parsley, finely chopped

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Steps

1. Set oven to preheat to 350 degrees F. Clean the fish and prepare it on dry kitchen paper.

2. In a small bowl, mix breadcrumbs, parsley, chopped onions, pepper, and salt. Heat vegetable oil and pour into the breadcrumb mixture. Add the lime juice and stir until well combined. This is the stuffing.

3. Grease a non-stick baking dish and place 4 fillets on it with the skin side down. Spoon the stuffing onto each fillet and flatten to accommodate the remaining 4 fillets which will act as covers.

4. Cover/wrap with aluminum foil and set in oven to bake for 25-30 minutes. It might take a little bit longer depending on the thickness and size of the fillets.

5. Remove from heat and carefully transfer to a serving dish. Serve with the fillet surrounded by lemon wedges, parsley, and cooked peas.

The family fish pie recipe

You can have more fun with fish healthy meal recipes by switching between tout, Cod, herring, mackerel, and salmon as the main fish ingredient. Take a look

Ingredients

1.5 lb. filleted fish
1 finely chopped onion
pepper
a pinch of salt
2 tbsp lemon juice
150 ml water
300 ml milk, semi-skimmed
25 g low-fat spread
1 tbsp flour
8 cooked and mashed potatoes
4 tbsp of frozen peas
2 finely chopped carrots

Steps

1. Prepare the fish by skinning and cutting it into 4 pieces. Wash in cold water and dry with the aid of kitchen paper.

2. Place a saucepan over medium-low heat, tip in the lemon juice, add the fish pieces, onions, milk, and water. Cover. and let it gently simmer for 10 minutes.

3.Remove from heat and save the fish stock

4. Add the low fat spread to another saucepan and melt. Add flour and allow to cook for 2 minutes or until it forms a ball. Set aside and gradually add the fish stock. Bring to boil over high heat then reduce the heat to simmer for another 3 minutes.

5. Grease a cooking dish and sprinkle a little sauce. Lay the fish pieces in the dish and cover with the remaining sauce, seasoning, carrots, and peas.

6. Spoon the mashed potatoes around the edge of the dish or use a piping bag with a rose nozzle. Set it on a grill to bake until well browned. Serve.

Pink beans recipe

Making bean based healthy meal recipes is easy. Why not give this recipe a try.

Ingredients

1 lb. dried pink beans
1/1/2 tbsp minced garlic
1/1/2 tbsp of salt
2 finely chopped medium plantain
1 red bell pepper, rinsed and chopped
1 large tomato, finely chopped

Preparation
Presoak the beans in a large pot. Place in refrigerator and let them soak overnight.

Steps

1. Transfer the soaked beans to a large pot and add enough water to cover the beans by at least an inch. With the lid titled, place the pot over medium-high heat and boil for 1 hour or until the beans are soft

If water drops below the level of the beans during cooking, add more water

2. Remove cover and stir in the onions, red pepper, garlic, tomatoes, and plantains. Reduce the heat to low and cook until the plantains are soft.

3. Remove from heat and serve immediately.

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