Description
This Baked Fish Rice is a delicious and healthy one-pan meal that combines tender, flaky fish with flavorful rice, baked to perfection. A perfect balance of protein and carbs, this dish is both comforting and nutritious!
Ingredients
Scale
For the Rice:
- 1 1/2 cups long-grain white rice
- 2 cups vegetable broth (or chicken broth)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1/2 tsp paprika
- 1/2 tsp turmeric or saffron (optional for color and flavor)
- Salt and pepper to taste
For the Fish:
- 4 fish fillets (such as cod, tilapia, or any mild white fish)
- 1 tbsp olive oil
- 1 tsp lemon juice
- 1 tsp dried thyme (or any herbs of your choice)
- Salt and pepper to taste
For Garnish:
- Fresh parsley, chopped
- Lemon wedges
Instructions
- Prepare the Rice:
- Preheat the oven to 375°F (190°C).
- In a large oven-safe dish, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing for 2-3 minutes until softened.
- Add the rice, paprika, and turmeric (if using) to the pan. Stir to coat the rice in the oil and spices.
- Pour in the vegetable broth, season with salt and pepper, and bring to a boil. Once boiling, cover the dish with a lid or aluminum foil and transfer it to the preheated oven. Bake for 20 minutes.
- Prepare the Fish:
- While the rice is baking, prepare the fish fillets. Drizzle the fish with olive oil, lemon juice, and sprinkle with thyme, salt, and pepper.
- After the rice has baked for 20 minutes, remove the dish from the oven and carefully arrange the fish fillets on top of the partially cooked rice. Return the dish to the oven and bake for an additional 15-20 minutes, or until the fish is fully cooked (internal temperature should reach 145°F or 63°C) and the rice is tender.
- Serve and Enjoy:
- Remove the dish from the oven and let it rest for 5 minutes.
- Garnish with fresh parsley and serve with lemon wedges on the side.
- Optional:
- Serve with a side of steamed vegetables or a fresh salad for a complete meal.
Notes
- You can use any firm white fish for this recipe. Adjust the baking time if using thicker fish fillets.
- For a richer flavor, substitute the vegetable broth with chicken broth or add a splash of white wine to the rice before baking.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 portion (1/4 of the dish)
- Calories: 350 kcal
- Sugar: 2g
- Sodium: 550mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0 g
- Carbohydrates: 38g
- Fiber: 2g
- Protein: 25mg
- Cholesterol: 60 mg