Description
A flavorful and easy one-pan meal, this Baked Fish Rice combines tender white fish fillets with fragrant rice and Mediterranean spices for a delicious dinner option.
Ingredients
Scale
Rice:
- 1 1/2 cups long-grain rice, rinsed
- 3 cups chicken or vegetable broth
Fish:
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 teaspoon paprika
- 1/2 teaspoon turmeric
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 1/2 pounds white fish fillets (cod, tilapia, or haddock)
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 1/4 teaspoon chili flakes (optional)
- 2 tablespoons fresh parsley, chopped
- Lemon wedges for serving
Instructions
- Preheat the oven: Preheat the oven to 375°F.
- Sauté vegetables: In a large ovenproof skillet or baking dish, sauté onion, garlic, and bell pepper until softened.
- Add spices and rice: Stir in paprika, turmeric, salt, and black pepper. Add and toast the rinsed rice.
- Simmer with broth: Pour in broth, bring to a simmer, then place fish fillets on top.
- Bake: Drizzle with lemon juice, sprinkle with oregano and chili flakes, cover tightly with foil, and bake for 30 minutes.
- Rest and serve: Let rest for 5 minutes, garnish with parsley, and serve with lemon wedges.
Notes
- For extra flavor, add peas, corn, or chopped carrots to the rice mixture before baking.
- You can substitute salmon or another firm fish, but adjust the baking time slightly if using thicker fillets.
Nutrition
- Serving Size: 1 portion
- Calories: 420
- Sugar: 4 g
- Sodium: 640 mg
- Fat: 11 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 52 g
- Fiber: 3 g
- Protein: 28 g
- Cholesterol: 70 mg
