Reduced Calorie Stuffed Fish Fillets
A light, flavorful dish featuring tender fish fillets stuffed with a fresh vegetable and nut filling, perfect for health-conscious diners seeking a delicious seafood option.
Ingredients
- 1/2 cup finely chopped celery ⓘ
- 1/3 cup chopped green pepper ⓘ
- 3 green onions chopped ⓘ
- 2/3 cup chicken broth
- 3 tablespoons dry bread crumbs ⓘ
- 2 tablespoons chopped parsley ⓘ
- 2 tablespoons chopped walnuts or almonds ⓘ
- 1 tablespoon lemon juice ⓘ
- 1/2 teaspoon grated lemon peel ⓘ
- 1 pound fish fillets ⓘ
Instructions
- Combine chopped celery, chopped green pepper, chopped green onions, and 1/2 cup chicken broth in a pan.
- Cover and steam over medium heat for about 7 minutes until vegetables are tender.
- Stir in dry bread crumbs, chopped parsley, chopped walnuts or almonds, lemon juice, grated lemon peel, and salt if desired.
- Place half of the fish fillets in a greased shallow baking dish.
- Spread 1/4 of the filling on each of 4 thin fillets for a special presentation.
- Top with the remaining fish fillets.
- Pour the remaining broth over the fish.
- Sprinkle with paprika.
- Roll up each fillet with filling, secure with a toothpick, cover loosely, and bake at 425°F for 20 minutes.
Tips & Substitutions
For a lighter option, substitute the bread crumbs with crushed whole-grain crackers or omit them entirely. If you prefer a nut-free dish, replace walnuts or almonds with sunflower seeds. Fresh herbs can be used instead of dried parsley for enhanced flavor. Ensure the fish fillets are even in thickness for consistent cooking, and consider using frozen fish fillets that have been thawed for convenience.
Serving Suggestions
Serve the stuffed fish fillets with a side of steamed vegetables or a fresh green salad for a light meal. A squeeze of extra lemon juice can enhance the flavors. This dish pairs beautifully with a light white wine or a refreshing cucumber salad for a complete dining experience. For more ideas, browse more American recipes for side dishes.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the stuffed fish fillets in a baking dish, cover with foil, and warm in a preheated oven at 350°F for about 15-20 minutes until heated through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Reduced Calorie Stuffed Fish Fillets contains roughly 133 calories, with 6g protein, 18g carbohydrates, and 6g fat. It is an excellent source of vitamin C (123% of the Daily Value), iron (34% of the Daily Value), and dietary fiber (28% of the Daily Value), and a good source of vitamin A and protein. It also contributes 8g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of fish for this recipe?
Absolutely! While the recipe calls for any mild white fish fillets, you can substitute with salmon, tilapia, or even cod. Just ensure the cooking time is adjusted based on the thickness of the fillets to prevent overcooking.
How can I make this dish more flavorful?
To enhance the flavor, consider adding spices like garlic powder, paprika, or even a dash of cayenne pepper to the filling. Fresh herbs like dill or thyme can also elevate the taste. A splash of white wine in the broth can add depth.
Can this recipe be made ahead of time?
Yes, you can prepare the stuffed fish fillets a day in advance. Assemble the dish but do not bake it. Cover tightly and refrigerate. When ready to serve, bake as instructed, adding a few extra minutes to the cooking time if baking from cold.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).