Fish Fillet Casserole

  • Prep 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

Steps

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  • 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.

Notes









Tips

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

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.

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