Baked Parmesan-Stuffed Mackerel - 4g Carbs, 2g Fiber
From: The South Beach Diet Super Quick Cookbook
Fish is easy to prepare and naturally flavorful, and fatty fish
in particular are an excellent source of heart-healthy omega-3
fatty acids. This recipe features fresh herbs and zesty spices
for a tasty spin on a traditional fish entree.
Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min
Servings: 4
10 oz spinach, frozen chopped, thawed and squeezed dry
1/2 cup Parmesan cheese, grated (2 oz)
4 whole fish, mackerel fillets (6 oz each)
Salt, to taste
14 1/2 oz tomatoes, diced, with garlic, with juice
1/2 tsp oregano, dried
1 small orange
3 strips of orange zest
1. Heat the oven to 450 degrees F. In a medium bowl, stir together
the spinach and Parmesan.
2. Season the fillets on both sides with salt. Spread the spinach
mixture over the flat side of each fillet. Fold the fillets in half
crosswise.
3. In a 9" x 9" baking pan, stir together the tomatoes and their
juice, oregano, and orange zest. Place the fillets in the pan and
cover with foil. Bake for about 20 minutes, until the sauce is
bubbly and the fish flakes when tested with a fork. Serve hot with
the sauce.
Servings: 4
Nutrition per Serving:
323 Calories, 15g Total Fat, 6g Saturated Fat, 413mg Sodium, 4g Carbs,
2g Dietary Fiber, 41g Protein
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