Fish And Rice Casserole
|Canned tomatoes||1 1⁄2 Cup (24 tbs), drained, chopped|
|Thinly sliced onions||1 Cup (16 tbs)|
|Garlic||2 Clove (10 gm), minced|
|Green pepper strips||3⁄4 Cup (12 tbs)|
|Special oil||3 Tablespoon|
|Sea bass slice/Perch||2 Pound (6 Pieces)|
|Salt||1 1⁄2 Teaspoon|
|Freshly ground black pepper||1⁄2 Teaspoon|
|Dry white wine||1 Cup (16 tbs)|
|Boiling water||1⁄2 Cup (8 tbs)|
|Raw rice||3⁄4 Cup (12 tbs)|
|Minced parsley||2 Tablespoon|
Cook the tomatoes, onions and garlic over low heat 10 minutes: Add the green peppers and saffron.
Cook 10 minutes.
Heat the oil in a casserole; brown the fish in it on both sides.
Season with the salt and pepper and add the bay leaf, wine, water and tomato mixture.
Bring to a boil and add the rice.
Cover and cook over low heat 25 minutes or until the rice is tender.
Watch carefully and add a little boiling water if necessary.
Sprinkle with the parsley.
Serve directly from the casserole.
Calories 367 Calories from Fat 97
% Daily Value*
Total Fat 11 g16.9%
Saturated Fat 1.8 g9.2%
Trans Fat 0 g
Cholesterol 62 mg20.7%
Sodium 679.1 mg28.3%
Total Carbohydrates 28 g9.3%
Dietary Fiber 2.2 g8.7%
Sugars 1.6 g
Protein 31 g62.3%
Vitamin A 24.4% Vitamin C 47.6%
Calcium 6.3% Iron 12.3%
*Based on a 2000 Calorie diet