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
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
-
Step1Heat 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.
-
Step2Spoon rice mixture into ungreased rectangular baking dish, 13x9x2 inches. Place fish fillets on rice mixture. Brush fish with oil. Sprinkle with paprika.
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Step3Cover 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
2Tips from the Betty Crocker Kitchens
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