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Fish Stuffed Peppers Serves 6

  • Ingredients:

  • 455g (1 lb) cod or haddock fillets, defrosted, skinned and cubed
  • 4 large red peppers
  • 60g (2 oz) long grain rice, cooked
  • 1 5ml spoon (1 teasp) dijon mustard
  • 60g (2 oz) cheese, grated
  • 150g (5 and a half oz) mushrooms, sliced
  • fresh chopped parsley, to garnish
  • For the sauce:
  • 150g (5 and a half oz) crème fraîche
  • 50ml (2 fl oz) white wine or 1 270g jar white wine sauce
  • salt and freshly milled black pepper


  1. Microwave Power:  800 Watt
  2. Slice the top off the peppers - reserve; remove seeds and core; cook on HIGH for 6 minutes.
  3. In a bowl mix together the rice, mustard, half of the cheese, mushrooms and the sauce ingredients or the jar of sauce.  Stir in the fish.
  4. Stuff the pepper with the fish mixture, sprinkle the remaining cheese on top, replace lid.  Place in a suitable dish, cook on HIGH uncovered, for 6 minutes.
  5. Garnish and serve as a starter.

19g Protein; 15g Fat; 7g Carbohydrate; 2g Fibre.

Recipe kindly donated by The Seafish Industry