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Prep 5min
Total30min
Servings6
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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
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Steps
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.
2
Spoon rice mixture into ungreased rectangular baking dish, 13x9x2 inches. Place fish fillets on rice mixture. Brush fish with oil. Sprinkle with paprika.
3
Cover and bake 20 to 25 minutes or until fish flakes easily with fork.
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The fatty fishes are the ones that contain Omega-3 and have the most benefit for your heart. They include mackerel, pompano, tuna, herring and salmon.
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