FRIJE

Instructions

• 1.   Preheat the oven to 350°F (180°C).
• 2.   Wash and cut the zucchini in half, keeping the skin on. Scoop out the flesh and sprinkle with salt to remove excess moisture.
• 3.   Crumble the whole wheat bread, slice the shallots, and crush the garlic cloves.
• 4.   Meanwhile, cut the lemon sole fillets into small cubes. Add the crumbled bread, chopped parsley, dill, lemon, zucchini flesh, sliced shallots, and crushed garlic cloves.
• 5.   Blend everything in a food processor and add the light cream.
• 6.   Fill the zucchini with this mixture, season with salt and pepper, and place them in an ovenproof dish.
• 7.   Drizzle with olive oil and add 1 to 2 tablespoons of water.
• 8.   Bake for 35 minutes.
• 9.   Serve.

Notes & Suggestions

• Caloric intake per serving: 250 kcal This is an original way to prepare fish and consume vegetables rich in vitamins and minerals! Nutrition professionals recommend consuming fish at least twice a week as part of a balanced diet. The fats found in fish consist of polyunsaturated omega-3 fatty acids. These fatty acids provide protection against cardiovascular diseases by making the blood more fluid and preventing clot formation. Zucchini, on the other hand, are the star vegetables of Mediterranean cuisine. They are low in calories and provide a variety of vitamins (vitamin C, pro-vitamin A, and B-group vitamins), minerals such as potassium (230 mg/100g), and magnesium (23 mg/100g), as well as fiber that is well tolerated by the body.
  
  Source: https://www.cuisineaz.com/recettes/courgettes-farcies-au-poisson-10345.aspx

Nutritional information *