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Fish Fillet Casserole

  • Prep 25 min
  • Total 1 hr 5 min
  • Servings 4

Looking for a baked main dish? Then check out this great casserole made using fish fillets and rice - a flavorful meal! MORE + LESS -

Ingredients

1/2
cup chopped green bell pepper
1
medium onion, halved, thinly sliced
1
cup water
1/2
cup ketchup
1/2
cup chili sauce
1/3
cup olive oil
1
teaspoon salt
1/2
teaspoon dry mustard
1/4
teaspoon pepper
1/3
cup lemon juice
1
tablespoon Worcestershire sauce
1 2/3
cups uncooked instant white rice
2
lb. (1/2 to 3/4-inch-thick) fresh fish fillets (catfish, halibut or walleye), cut into 4 serving-sized pieces
2
Italian plum tomatoes, chopped

Steps

Hide Images
  • 1
    Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with nonstick cooking spray.
  • 2
    In medium saucepan, combine 1/4 cup of the bell pepper, onion, water, ketchup, chili sauce, oil, salt, dry mustard and pepper; mix well. Bring to a boil over high heat, stirring constantly. Boil 2 minutes.
  • 3
    Remove saucepan from heat; stir in lemon juice and Worcestershire sauce. Reserve 1/3 cup sauce. Stir rice into remaining sauce. Pour rice mixture into sprayed baking dish. Arrange fish fillets over rice mixture. Top with reserved sauce, tomatoes and remaining 1/4 cup bell pepper. Spray sheet of foil with cooking spray; place, sprayed side down, over baking dish.
  • 4
    Bake at 350°F. for 35 to 40 minutes or until fish flakes easily with fork.

Expert Tips

  • Inspired by the Andalusian recipes of southern Spain, this casserole contains the sweet and spicy flavors of tomatoes, bell peppers and pepper-derived ingredients such as chili sauce.
  • Chili sauce is located near ketchup and other condiments in the grocery store. Do not confuse it with chili paste, a hot, spicy ingredient used in Asian cooking.
  • Farm-raised catfish is especially tasty in this recipe. Flounder or trout can also be used.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
610
Calories from Fat
220
% Daily Value
Total Fat
24g
37%
Saturated Fat
3g
15%
Cholesterol
105mg
35%
Sodium
1580mg
66%
Total Carbohydrate
55g
18%
Dietary Fiber
2g
8%
Sugars
11g
Protein
44g
% Daily Value*:
Vitamin A
35%
35%
Vitamin C
35%
35%
Calcium
4%
4%
Iron
15%
15%
Exchanges:
3 1/2 Starch; 3 1/2 Other Carbohydrate; 5 Very Lean Meat; 3 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.

© 2017 ®/TM General Mills All Rights Reserved

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