Looking for a baked main dish? Then check out this great casserole made using fish fillets and rice - a flavorful meal!
Fish Fillet Casserole
- Prep Time 25 min
- Total 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
Instructions
-
Step1Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with nonstick cooking spray.
-
Step2In 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.
-
Step3Remove 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.
-
Step4Bake at 350°F. for 35 to 40 minutes or until fish flakes easily with fork.
Nutrition
610
Calories
24g
Total Fat
44g
Protein
55g
Total Carbohydrate
11g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 610
- Calories from Fat
- 220
- 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;Tips from the
Pillsbury Kitchens
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