Baked Stuffed Bluefish

1. Preheat oven to 350 degrees. Place bluefish filet in an oven proof dish and sprinkle with salt and fresh pepper. Set aside. In a skillet heat olive oil over medium heat. Add garlic, anchovy, oregano and red pepper flakes. Cook for 3 minutes. Add breadcrumbs, mix and let cook for another 3 minutes. Add capers, lemon juice and cook another 2 minutes. Turn off heat and mix in the cheese. Carefully spread the breadcrumb mixture over the bluefish filet and bake for about 30-35 minutes. Garnish with fresh squeezed lemon juice.

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Nutrient	Quantity
Total fats	0.1213 g
Protein	0.2789 g
Carbohydrates	1.6451 g
Energy	5.9955 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0187 g
Water	21.3132 g
Aspartic acid	0.0025 g
Calcium, Ca	8.3475 mg
Lutein + zeaxanthin	7.025 g
Fiber, total dietary	0.4272 g
Carotene, beta	9.808 g
Niacin	0.0816 mg
Vitamin A, RAE	0.8145 g
Arginine	0.0011 g
Riboflavin	0.0156 mg
Fatty acids, total polyunsaturated 15:0	0.0002 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.003 g
Fatty acids, total saturated 20:1	0.0001 g
Glutamic acid	0.0024 g
Sodium, Na	202.143 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0003 g
Total lipid (fat)	0.1213 g
Manganese, Mn	0.021 mg
Fructose	0.1706 g
Proline	0.0043 g
Fatty acids, total saturated 16:0	0.0184 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0018 g
Sucrose	0.0679 g
Choline, total	1.4174 mg
Sugars, total	0.4298 g
Serine	0.0008 g
Fatty acids, total saturated 10:0	0.003 g
Fatty acids, total saturated 18:0	0.005 g
Fatty acids, total saturated 20:4 undifferentiated	0.0002 g
Vitamin B-6	0.0116 mg
Selenium, Se	0.1296 g
Ash	0.7431 g
Fatty acids, total saturated 18:1 undifferentiated	0.0073 g
Pantothenic acid	0.0246 mg
Phenylalanine	0.0011 g
Copper, Cu	0.0362 mg
Betaine	0.0245 mg
Thiamin	0.0056 mg
Methionine	0.0003 g
Iron, Fe	0.2478 mg
Carbohydrate, by difference	1.6451 g
Phosphorus, P	2.45 mg
Folate, total	5.6205 g
Tocopherol, gamma	0.0611 mg
Alanine	0.0012 g
Valine	0.0015 g
Fatty acids, total saturated 18:2 undifferentiated	0.0132 g
Glycine	0.0013 g
Carotene, alpha	0.05 g
Glucose (dextrose)	0.1558 g
Fatty acids, total saturated 14:0	0.0004 g
Zinc, Zn	0.0418 mg
Isoleucine	0.0011 g
Tocopherol, delta	0.0023 mg
Fatty acids, total saturated 12:0	0.0008 g
Fatty acids, total polyunsaturated	0.0327 g
Fatty acids, total saturated 14:1	0.0003 g
Leucine	0.002 g
Vitamin A, IU	17.0355 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0001 g
Folate, DFE	5.6205 g
Tryptophan	0.0005 g
Vitamin C, total ascorbic acid	6.2774 mg
Phytosterols	4.6355 mg
Galactose	0.0004 g
Fatty acids, total polyunsaturated 18:1 c	0.0024 g
Tyrosine	0.0007 g
Vitamin K (phylloquinone)	3.6699 g
Fatty acids, total saturated	0.03 g
Histidine	0.0004 g
Fatty acids, total monounsaturated	0.0081 g
Threonine	0.0008 g
Folate, food	5.6205 g
Cryptoxanthin, beta	0.6275 g
Vitamin E (alpha-tocopherol)	0.1443 mg
Magnesium, Mg	4.428 mg
Lysine	0.0012 g
Potassium, K	22.2975 mg
Cystine	0.0003 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Lemon juice	1 tablespoon	3.355	1.0523	0.0366
Extra virgin olive oil	1 tablespoon	0	0	0
Oregano	0.25 teaspoon	0.6625	0.1723	0.0107
black pepper	0	0	0	0
Garlic Clove	1	0	0	0
caper	1 tablespoon	1.978	0.4205	0.074
red pepper flake	1 pinch	0	0	0
pecorino romano cheese	1 tablespoon	0	0	0
green olive	4	0	0	0
anchovy	1	0	0	0
bluefish	1	0	0	0
breadcrumb wheat	0.33 cup	0	0	0