Tired of the same old dinner routine? Craving a healthy, flavorful meal that's also quick and easy to prepare? Then look no further! This baked fish and rice recipe is your answer. It's a simple, delicious dish perfect for busy weeknights, offering a delightful combination of flaky fish and fluffy rice, all baked to perfection in one pan. This easy recipe is perfect for homemade cooking enthusiasts of all levels, from beginners to experienced chefs. It's one of the best recipes for a healthy and satisfying dinner.
Ingredients:
- 1.5 lbs firm white fish fillets (cod, tilapia, or halibut work well)
- 1 cup long-grain white rice
- 2 cups fish broth (or chicken broth for a richer flavor)
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 lemon, thinly sliced
- 1/2 cup chopped fresh parsley
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions:
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Preheat your oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish. This simple step ensures your delicious dish doesn’t stick.
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Prepare the rice: In the baking dish, combine the rice and fish broth. Stir well to ensure the rice is evenly distributed and submerged in the liquid.
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Sauté the aromatics: Heat the olive oil in a small pan over medium heat. Add the chopped onion and sauté until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant. This adds a depth of flavor to your dish.
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Assemble the bake: Spread the sautéed onion and garlic mixture evenly over the rice in the baking dish. Arrange the fish fillets on top of the rice and onion mixture.
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Season and garnish: Season the fish with salt, pepper, and oregano. Arrange the lemon slices over the fish. Sprinkle the chopped parsley over everything.
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Bake: Cover the baking dish with foil and bake for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork. Remove the foil during the last 5 minutes of baking to allow the top to brown slightly.
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Rest and serve: Let the dish rest for 5 minutes before serving. This allows the flavors to meld and makes it easier to serve. Enjoy your healthy and delicious baked fish and rice!
Cooking Tips for Perfect Baked Fish and Rice:
- Choose the right fish: Firm, flaky white fish fillets are ideal for this recipe. Avoid overly delicate fish that might fall apart during baking.
- Don't overcook the fish: Overcooked fish becomes dry and tough. Check for doneness by flaking the fish with a fork; it should flake easily.
- Adjust seasonings to taste: Feel free to adjust the amount of salt, pepper, and oregano to your preference. You can also add other herbs and spices, such as thyme, rosemary, or paprika.
- Use fresh ingredients: Fresh herbs and lemon make a big difference in the flavor of this dish.
Variations:
- Add vegetables: Enhance the nutritional value and flavor by adding other vegetables such as chopped bell peppers, zucchini, or cherry tomatoes to the baking dish along with the rice.
- Spice it up: For a spicier dish, add a pinch of red pepper flakes or a dash of hot sauce.
- Use different grains: Substitute the rice with quinoa or couscous for a different texture and nutritional profile.
Nutritional Information (per serving, approximate):
This nutritional information is an estimate and may vary based on the specific ingredients used.
- Calories: Approximately 350-400
- Protein: 30-40g
- Carbohydrates: 30-40g
- Fat: 10-15g
This baked fish and rice recipe is a perfect example of quick dinner ideas that are both healthy and delicious. It’s a simple yet satisfying meal that’s easy to customize to your liking, making it a versatile addition to your repertoire of easy recipes and healthy meals. Enjoy this delightful dish and elevate your weeknight dinners!