Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Egg | 1 large egg (50g) | 78 |
| Pea | 1/2 cup (72g) | 62 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Saffron | not in our table | 0 |
| Swordfish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 5-ounce can saffron/yellow rice mix, prepared according to package directions
- 3/4 cup frozen peas, thawed
- 1/3 cup mayonnaise
- 1 2-ounce jar diced pimiento
- 6 swordfish steaks (5 to 6 ounces each)*
- 2 tablespoons butter or margarine, melted
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 2 eggs, beaten
- 1 1/2 cups cottage cheese
- 2 tablespoons grated Parmesan cheese
- 2 cups grated Cheddar cheese, divided
- =
Directions
Combine cooked rice, peas, mayonnaise and pimientos. Cut a pocket in each swordfish steak. Spoon 1/3 cup stuffing into each steak. Place on greased baking sheet. Brush with melted butter; sprinkle with salt and butter. Bake at 400 degrees 8 to 10 minutes or until fish flakes easily with fork.
Cover and heat remaining rice mixture in baking dish until thoroughly heated. Serve swordfish with heated rice mixture.