Baked Fish with Italian Rice

Gluten Free
Dairy Free
Health score
8%
Baked Fish with Italian Rice
30 min.
6
377kcal

Suggestions


Are you looking for a delicious and healthy meal that’s both gluten-free and dairy-free? Look no further than this delightful Baked Fish with Italian Rice! Perfectly suited for any occasion, whether it’s a cozy family dinner or an elegant appetizer for guests, this dish is sure to impress.

In just 30 minutes, you can create a flavorful and satisfying meal that serves six people, making it ideal for gatherings or meal prep. The combination of tender fish fillets and a savory Italian rice mixture, infused with the rich flavors of stewed tomatoes and aromatic Italian seasoning, creates a mouthwatering experience that will have everyone coming back for seconds.

Not only is this dish packed with flavor, but it also boasts a balanced caloric profile, with each serving containing approximately 377 calories. The dish is light yet filling, making it a great choice for those who are health-conscious but still want to enjoy a hearty meal. Plus, the simplicity of the recipe means you can whip it up even on the busiest of weeknights!

So, gather your ingredients and get ready to indulge in a delightful culinary experience that celebrates the vibrant flavors of Italian cuisine. Your taste buds will thank you!

Ingredients

  • tablespoons water 
  • 0.5 cup onion chopped
  • cups rice white cooked
  • 14.5 ounces canned tomatoes italian-style undrained canned
  • teaspoon seasoning italian crumbled
  •  fish fillet or any fish fillets, 1/ ( 1 pound)
  • 1.5 teaspoons soybean oil 
  • 0.5 teaspoon paprika 

Equipment

  • sauce pan
  • oven
  • baking pan

Directions

  1. Heat oven to 400°.
  2. 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.
  3. Spoon rice mixture into ungreased rectangular baking dish, 13x9x2 inches.
  4. Place fish fillets on rice mixture.
  5. Brush fish with oil.
  6. Sprinkle with paprika.
  7. Cover and bake 20 to 25 minutes or until fish flakes easily with fork.

Nutrition Facts

Calories377kcal
Protein8.72%
Fat4.82%
Carbs86.46%

Properties

Glycemic Index
24.36
Glycemic Load
46.2
Inflammation Score
-4
Nutrition Score
10.917826142648%

Flavonoids

Isorhamnetin
0.67mg
Kaempferol
0.09mg
Quercetin
2.71mg

Nutrients percent of daily need

Calories:377.14kcal
18.86%
Fat:1.99g
3.07%
Saturated Fat:0.39g
2.41%
Carbohydrates:80.51g
26.84%
Net Carbohydrates:77.58g
28.21%
Sugar:3.72g
4.14%
Cholesterol:0.5mg
0.17%
Sodium:96.56mg
4.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.12g
16.24%
Manganese:1.17mg
58.43%
Selenium:14.89µg
21.27%
Copper:0.34mg
16.95%
Vitamin B6:0.28mg
13.96%
Phosphorus:134.88mg
13.49%
Vitamin B3:2.4mg
12.02%
Fiber:2.93g
11.72%
Vitamin B5:1.16mg
11.57%
Iron:1.82mg
10.12%
Magnesium:39.68mg
9.92%
Potassium:337.6mg
9.65%
Vitamin C:7.3mg
8.85%
Vitamin B1:0.12mg
8.25%
Zinc:1.24mg
8.24%
Vitamin E:1.17mg
7.77%
Vitamin K:8.07µg
7.68%
Calcium:58.22mg
5.82%
Vitamin B2:0.09mg
5.23%
Folate:19.95µg
4.99%
Vitamin A:235.33IU
4.71%