Tuesday, February 16, 2016

Light Crab Stuffed Baked Haddock

A Weight Watcher's and family friendly easy meal.

We are pretty lucky that we have some amazing seafood in Maine.  Around almost every coastal corner you can find a little Mom and Pop restaurant that serves up the freshest daily catch.  If you really want an adventure you can even charter your own boat or join one of the deep sea fishing excursions.  I'm not quite so adventurous, unlike my husband who LOVES deep sea fishing, and like to just go down to the local shop that gets fresh fish in daily.  I happened to find a beautiful piece of fresh haddock and some lump crab.  It was a perfect match to share with you one of my favorite dishes at seafood restaurants: Crab Stuffed Baked Haddock!
Healthy whole grain and whole food fresh baked fish.
This dish is often dripping in butter when you order it out.  It serves as a great warning that just because something has the word 'baked' doesn't mean it is healthy!  I've lightened up this dish a lot while retaining all of the wonderful flavors of a baked stuffed haddock.  You can add in other seafood if you can't find lump crab or you can use canned or frozen crab. If you happen to use frozen or canned crab you will want to drain and squeeze out the extra liquid; otherwise, you will end up with a very wet stuffing with a stronger seafood flavor.

I hope you enjoy this recipe!  It is an absolute favorite of both my husband and boys.  

Light Crab Stuffed Baked Haddock
homefamilylove.com
Servings: 4 ★ Size: 6 ounces of fish and 1/4 stuffing ★ 
Smart Points: 5 ★ Points Plus: 6 ★ Calories: 267 ★ Total Fat: 6 g ★ Saturated Fat: 3 g ★ Protein: 36 g ★ Carbohydrates: 14 g ★ Fiber: 2 g ★ Sugars: 6 g ★ Sodium: 1142 mg ★ Cholesterol:  182 mg


Ingredients:· 
· 1 1/2 lbs (700 g) haddock
· 1/2 white onion, very finely diced (I used a food processor)
· 2 celery stalks, very finely diced (I used a food processor)
· 1/2 red pepper, diced
· 1 clove garlic, minced
· 3 slices whole wheat bread
· 1/4 cup (30 g) parmesan cheese
· 1/4 cup (5-7 g) parsley, finely chopped
· 1 lemon, juice only 
· 6 ounces (170 g) crabmeat
· 1 tablespoon (15 g) light butter 

Directions:
1.  Preheat the oven to 375. Using a food processor or by hand chop up the onion and celery until it is very finely diced.  Spray a medium sized frying pan with non-stick cooking spray.  Add the onion, celery, red pepper, and garlic.  Sauté the vegetables for approximately 5 minutes.  They should be beginning to become soft.
Colorful whole grains and vegetables are added to this delicious baked fish.

2. Use a food processor to make the whole wheat bread into breadcrumbs.  Place the whole wheat bread crumbs into a medium sized mixing bowl.  Add the cooked vegetables, parmesan cheese, parsley, lemon juice, and crab meat.  Mix well.
Lump crabmeat and succulent baked haddock are a traditional Maine dish.
3.  Place the fish in a small oven safe casserole dish that has been prepared with non-stick spray.  Season the fish with salt and pepper. Brush the tablespoon of butter over the haddock.  Cover the haddock with the crab stuffing mixture. 
It is only 5 weight watcher's smart points per giant serving.
4. Place tinfoil over the top of the casserole and bake the haddock for 20 minutes. Remove the foil and bake for an additional 10 minutes.
Perfect weeknight or weekend dinner when trying to eat healthy and keep to a diet.


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