Herb-Baked Fish & Rice Recipe

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Herb-Baked Fish & Rice
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Ingredients
10
Count
Nutrition
356
Calories
Total time
50
Minutes
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Ingredients:

Directions:

  1. Preheat oven to 375.
  2. In 8x12 baking dish, combine hot bouillon, uncookedd rice and seasonings.
  3. Bake, covered, at 375 for 10 minutes.
  4. Top with broccoli, 1/2 can french fried onions and Parmesan cheese.
  5. Place fish fillets diagonally down the center of the dish; sprinkle fish lightly with paprika.
  6. Bake, covered, at 375 for 20-25 minutes or until fish flakes easily with fork.
  7. Stir rice.
  8. Top fish with Cheddar cheese and remaining onions; bake, uncovered, 3 minutes or until onions are golden brown.
  9. Microwave Directions: In 8x12 microwave-safe dish, prepare rice mixture as above, except reduce bouillon to 1 1/4 cups.
  10. Cook, covered, on HIGH 5 minutes, stirring halfway through cooking time.
  11. Stir in broccoli, 1/2 can onions and the Parmesan cheese.
  12. Arrange fish fillets in single layer on top of rice mixture; sprinkle fish lightly with paprika.
  13. Cook, covered, on MEDIUM for 18-20 minutes or until fish flakes easily with fork and rice is done.
  14. Rotate dish halfway through cooking.
  15. Top fish with Cheddar cheese and remaining onions; cook, uncovered, on HIGH for 1 minute or until cheese melts.
  16. Let stand 5 minutes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 356.43 Kcal (1492 kJ)
Calories from fat 135.71 Kcal
% Daily Value*
Total Fat 15.08g 23%
Cholesterol 27.48mg 9%
Sodium 11625.89mg 484%
Potassium 243.35mg 5%
Total Carbs 38.2g 13%
Sugars 8.47g 34%
Dietary Fiber 0.85g 3%
Protein 16.4g 33%
Vitamin C 7.4mg 12%
Iron 2.2mg 12%
Calcium 255.6mg 26%
Amount Per 100 g
Calories 296.45 Kcal (1241 kJ)
Calories from fat 112.87 Kcal
% Daily Value*
Total Fat 12.54g 23%
Cholesterol 22.86mg 9%
Sodium 9669.42mg 484%
Potassium 202.4mg 5%
Total Carbs 31.77g 13%
Sugars 7.05g 34%
Dietary Fiber 0.71g 3%
Protein 13.64g 33%
Vitamin C 6.1mg 12%
Iron 1.8mg 12%
Calcium 212.6mg 26%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.2
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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