Description of the recipe.
Prepare the recipe of the Rice and Fish in an easy way. Follow the procedure of the recipe and get together as a family. If you wish download the recipe in PDF. Yields 4 servings. Serving size: 1/4 of a pot.
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| Preview of the rice. Image provided by Alfonso López. |
Ingredients.
- Non-stick cooking oil spray
- 2 cups of brown rice
- 1 can (14.5-ounce) diced tomatoes, unsalted and drained
- 1/2 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1 tablespoon of chopped dehydrated onion or onion flakes
- 1 teaspoon black pepper
- 1 (10-ounce) package frozen broccoli, chopped; thawed and drained
- 1 cup of grated cheese, divided into portions (Cheddar, Mozzarella, Parmesan or a combination of cheeses are good options).
- 4 fish fillets (choose delicate flavored fish, such as tilapia).
- 1 small onion, sliced
- Paprika powder, pepper and Italian seasoning, to taste
Instructions.
1. Preheat oven to 425°F.
2. Spray pan with cooking spray.
3. In pan, combine cooked rice, tomatoes, Italian seasoning, garlic powder, onion powder, and pepper.
4. Top with broccoli and 1/2 cup grated cheese.
5. Place the fish fillets over the rice mixture. Sprinkle each fillet with paprika powder, pepper and Italian seasoning.
6. Place the sliced onion over the fish.
7. Cover with aluminum foil and bake for 25 minutes.
8. Add the rest of the cheese over each fillet.
9. Bake uncovered for 5 more minutes or until cheese melts.
Nutritional Information For each serving.
330 calories, Total Fat 5g, Saturated Fat 2.5g, Protein 34g, Total Carbohydrate 34g, Dietary Fiber 5g, Sodium 240mg Excellent source of Vitamin C. Good source of vitamin A and calcium. Tip: If you prefer pasta, this recipe also works well using orzo type pasta.