Fish Fillet Casserole

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

  • 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
  • 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.
  • 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.
    © 2013 ®/TM General Mills All Rights Reserved