Baked Fish with Italian Rice

Baked Fish with Italian Rice

Betty Crocker's Heart Healthy Cookbook shares a recipe! Serve this flaky baked fish with rice - perfect for Italian dinners!

Prep Time

05

Minutes

Total Time

30

Minutes

Makes

6

servings

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
  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.
Makes 6 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
A Note from Dr. B.:
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:

1 Serving (1 Serving)
  • Calories 240
    • (Calories from Fat 60),
  • Total Fat 7g
    • (Saturated Fat 1g,
    • Trans Fat 0g),
  • Cholesterol 40mg;
  • Sodium 45mg;
  • Total Carbohydrate 27g
    • (Dietary Fiber 4g,
    • Sugars 3g),
  • Protein 18g;
Percent Daily Value*:
    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 Choices:
    • 2;
    *Percent Daily Values are based on a 2,000 calorie diet.