Fish Fillet Casserole

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

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  • prep time 25 min
  • total time 1 hr 5 min
  • ingredients 14
  • servings 4
 

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

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 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.
  • 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

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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.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
610
(
Calories from Fat
220),
% Daily Value
Total Fat
24g
24%
(Saturated Fat
3g,
3%
),
Cholesterol
105mg
105%;
Sodium
1580mg
1580%;
Total Carbohydrate
55g
55%
(Dietary Fiber
2g
2%
  Sugars
11g
11%
),
Protein
44g
44%
;
% Daily Value*:
Vitamin A
35%;
Vitamin C
35%;
Calcium
4%;
Iron
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.