Red Snapper with Brown Rice and Tomato Stuffing

Red Snapper with Brown Rice and Tomato Stuffing

Red Snapper with Brown Rice and Tomato Stuffing

Red snapper is considered a lean fish because it is less than 5% fat by weight and less than 9% of its calories come from fat.


Makes 4 servings


1 can (about 14 ounces) fat-free reduced-sodium chicken broth
1/3 cup water
1 cup brown rice
4-1/2 teaspoons chopped fresh savory or 1-1/2 teaspoons dried savory leaves
1 tablespoon chopped fresh oregano or 3/4 teaspoon dried oregano leaves
1/8 teaspoon ground red pepper
3/4 cup coarsely chopped yellow summer squash
1/3 cup sliced green onions
1/4 cup chopped fresh parsley
1 cup chopped tomatoes
3 to 4 lime slices
Fresh savory sprigs (optional)
Fresh oregano sprigs (optional)
2 to 2-1/2 pounds fresh or frozen red or yellowtail snapper, scaled and head removed
Diagonally sliced green onions or green onion fans for garnish


  1. Bring broth and water to a boil over high heat in medium saucepan. Stir in rice, 1-1/2 tablespoons savory, 1 tablespoon oregano and red pepper. Return to a boil. Reduce heat to medium-low. Cover and simmer 20 minutes. Stir in squash, 1/3 cup green onions and parsley. Cover; simmer 15 minutes more until rice is almost tender and liquid is absorbed. Stir in tomatoes. Spoon into ungreased 1-1/2-quart covered casserole.
  2. Preheat oven to 400°F. Spray shallow baking pan with nonstick cooking spray. Arrange lime slices, savory and/or oregano sprigs in fish cavity. Place fish in prepared pan. Place fish and rice stuffing in oven at same time. Bake 25 to 30 minutes or until fish flakes easily when tested with fork and stuffing is heated through. Spoon stuffing onto platter; arrange fish on top. Garnish fish with green onions.

Nutritional Information

Calories 430
Calories from Fat 11 %
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 83 mg
Carbohydrate 42 g
Fiber 4 g
Protein 52 g
Sodium 130 mg

Dietary Exchange

Starch 2-1/2
Vegetable 1
Meat 4

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