Low Fat Stuffed Peppers

low fat stuffed peppers

Low Fat Stuffed peppers

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Peppers stuffed with cod fillets, rice, and vegetables. Garnish it with the prawns.
Servings: 4
Calories: 347
Prep Time 25 mins
Cook Time 1 hr 15 mins

Ingredients
 

  • 1 1/4 lb cod fillets
  • bouquet garni
  • 1/2 onion
  • salt and pepper
  • 1 tablespoon sunflower oil
  • 1 onion chopped
  • 2 celery sticks chopped
  • 4 oz brown rice
  • 8 oz can tomatoes
  • 1 bay leaf
  • 1 teaspoon chopped marjoram
  • 4 oz peeled cooked prawns
  • 4 tablespoons frozen sweetcorn
  • 4 green peppers
  • whole cooked prawns

Instructions

  • To prepare the peppers, remove the tops and reserve. Remove the cores and seeds. Blanch in boiling water 2 minutes, drain and plunge into cold water. Drain well.
  • Put the fish in a pan with 300 ml (1/2 pint) boiling water, bouquet garni, onion, and seasoning. Cover and simmer for 10 - 15 minutes. Remove with a slotted spoon, remove any skin and bones and flake into chunks.
  • Heat the oil in a frying pan, add the onion and celery and fry for 2 minutes. Add the rice and fry for 3 minutes.
  • Stir in the tomatoes, their juice, bay leaf, marjoram, and seasoning to taste. Add 150 ml (1/4 pint) cold water, bring to the boil, cover and simmer for 40 minutes, until the rice is tender and the liquid absorbed.
  • Remove from the heat. Stir in the fish, prawns and sweetcorn.
  • Divide the rice and fish mixture between the peppers. Arrange in an ovenproof dish and replace the reserved tops.
  • Cook in the oven for 15 minutes. Garnish with the prawns.
Calories: 347 kcal
Carbohydrates: 38 g
Protein: 36 g
Fat: 6g
Saturated Fat: 1 g
Cholesterol: 107 mg
Sodium: 193 mg
Potassium: 1209 mg
Fiber: 5 g
Sugar: 8 g
Vitamin A: 671 IU
Vitamin C: 106 mg
Calcium: 93 mg
Iron: 3 mg
Ingredients Cod, Fish & Seafood
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