Betty Crocker's Heart Healthy Cookbook shares a recipe! Serve this flaky baked fish with rice - perfect for Italian dinners!
medium onion, chopped (1/2 cup)
cups cooked brown or white rice
can (14 1/2 ounces) no-salt-added Italian-style stewed tomatoes, undrained
teaspoon Italian seasoning, crumbled
mackerel, snapper, tilapia, sturgeon or any fish fillets, 1/4 inch thick (about 1 pound)
teaspoons canola or soybean oil
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.
Spoon rice mixture into ungreased rectangular baking dish, 13x9x2 inches. Place fish fillets on rice mixture. Brush fish with oil. Sprinkle with paprika.
Cover and bake 20 to 25 minutes or until fish flakes easily with fork.
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.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
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;
*Percent Daily Values are based on a 2,000 calorie diet.