Easy Baked Fish

Gluten Free
Health score
18%
Easy Baked Fish
40 min.
4
479kcal

Suggestions

Ingredients

  • 0.3 cup butter 
  • 0.5 cup chicken broth 
  • 0.5 teaspoon basil dried
  • tablespoons cooking wine dry white
  • cloves garlic chopped
  • 0.3 teaspoon ground pepper black
  • 1.3 cups rice instant
  •  optional: lemon quartered
  • tablespoon juice of lemon fresh
  • cup peas frozen
  •  plum tomatoes thinly sliced (Roma)
  •  bell pepper red chopped
  •  onion red chopped
  • 0.5 teaspoon salt 
  • pound sole fillets 

Equipment

  • sauce pan
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Preheat oven to 450 degrees F (230 degrees C). Spray a 9x13-inch baking dish with cooking spray.
  2. Heat chicken broth, butter, wine, lemon juice, basil, salt, and black pepper in a saucepan over medium heat until butter is melted, about 5 minutes.
  3. Stir rice, onion, bell pepper, peas, and garlic in prepared baking dish. Arrange sole fillets over rice mixture and top with tomato slices.
  4. Pour butter mixture over fish, rice, and vegetables. Cover baking dish with aluminum foil.
  5. Bake in preheated oven until fish is easily flaked with a fork and rice is tender, 20 to 25 minutes.
  6. Serve with lemon wedges.

Nutrition Facts

Calories479kcal
Protein18.58%
Fat27.66%
Carbs53.76%

Properties

Glycemic Index
88.75
Glycemic Load
32.97
Inflammation Score
-9
Nutrition Score
23.604347933894%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Eriodictyol
5.95mg
Hesperetin
8.11mg
Naringenin
0.44mg
Luteolin
0.7mg
Isorhamnetin
1.38mg
Kaempferol
0.23mg
Myricetin
0.21mg
Quercetin
6.18mg

Nutrients percent of daily need

Calories:479.27kcal
23.96%
Fat:14.59g
22.45%
Saturated Fat:7.99g
49.93%
Carbohydrates:63.83g
21.28%
Net Carbohydrates:58.63g
21.32%
Sugar:6.35g
7.06%
Cholesterol:82.12mg
27.37%
Sodium:592.81mg
25.77%
Alcohol:0.77g
100%
Alcohol %:0.26%
100%
Protein:22.05g
44.11%
Vitamin C:75.09mg
91.02%
Selenium:40.9µg
58.43%
Manganese:1.02mg
51.22%
Phosphorus:432.36mg
43.24%
Vitamin A:1868.03IU
37.36%
Vitamin B6:0.47mg
23.3%
Vitamin B12:1.31µg
21.86%
Vitamin D:3.18µg
21.17%
Fiber:5.21g
20.84%
Vitamin B3:3.56mg
17.79%
Potassium:583.36mg
16.67%
Vitamin K:16.58µg
15.79%
Magnesium:62.72mg
15.68%
Folate:62.4µg
15.6%
Vitamin B1:0.23mg
15.13%
Copper:0.28mg
13.97%
Vitamin E:1.88mg
12.5%
Zinc:1.75mg
11.65%
Vitamin B5:1.12mg
11.18%
Iron:1.86mg
10.34%
Vitamin B2:0.17mg
10.12%
Calcium:80.4mg
8.04%
Source:Allrecipes