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Baked Fish with Italian Rice

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By Betty Crocker Kitchens
Updated Aug 17, 2010
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Betty Crocker's Heart Healthy Cookbook shares a recipe! Serve this flaky baked fish with rice - perfect for Italian dinners!

Baked Fish with Italian Rice

  • Prep Time 5 min
  • Total 30 min
  • Servings 6
  • Ingredients 8
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Ingredients

  • 2 tablespoons water
  • 1 medium onion, chopped (1/2 cup)
  • 3 cups cooked brown or white rice
  • 1 can (14 1/2 ounces) no-salt-added Italian-style stewed tomatoes, undrained
  • 1 teaspoon Italian seasoning, crumbled
  • 6 mackerel, snapper, tilapia, sturgeon or any fish fillets, 1/4 inch thick (about 1 pound)
  • 1 1/2 teaspoons canola or soybean oil
  • 1/2 teaspoon paprika

Instructions

  • Step 
    1
    Heat oven to 400°. Heat water to boiling in 2 1/2-quart saucepan over medium-high heat. Cook onion in water, stirring occasionally, until crisp-tender. Stir in rice, tomatoes and Italian seasoning; cook until thoroughly heated.
  • Step 
    2
    Spoon rice mixture into ungreased rectangular baking dish, 13x9x2 inches. Place fish fillets on rice mixture. Brush fish with oil. Sprinkle with paprika.
  • Step 
    3
    Cover and bake 20 to 25 minutes or until fish flakes easily with fork.

Nutrition

240 Calories
7g Total Fat
18g Protein
27g Total Carbohydrate
3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
240
Calories from Fat
60
Total Fat
7g
11%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
40mg
14%
Sodium
45mg
2%
Potassium
600mg
17%
Total Carbohydrate
27g
9%
Dietary Fiber
4g
18%
Sugars
3g
Protein
18g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
10%
10%
Calcium
4%
4%
Iron
8%
8%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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