Baja Fish And Rice Bake
|Chopped onion||3⁄4 Cup (12 tbs)|
|Chopped celery||1⁄2 Cup (8 tbs)|
|Garlic||1 Clove (5 gm), minced|
|Vegetable oil||3 Tablespoon|
|Uncooked rice||1⁄2 Cup (8 tbs)|
|Stewed tomatoes||3 1⁄2 Cup (56 tbs), cut up with juice (Contadina)|
|Lemon pepper seasoning||1 Teaspoon|
|Ground red pepper||1⁄8 Teaspoon|
|Fish fillets||1 Pound|
|Finely chopped parsley||1⁄4 Cup (4 tbs)|
Cook and stir onion, celery and garlic in hot oil in large skillet over medium heat until vegetables are tender.
Add rice; cook and stir about 5 minutes or until rice browns slightly.
Add tomatoes with juice, lemon pepper, salt and ground red pepper.
Place fish fillets on bottom of 12 x 7 1/2 x 2 inch baking dish.
Spoon rice mixture over fish.
Cover with foil; bake in preheated 400°F oven for 45 to 50 minutes or until rice is tender and fish flakes with fork.
Allow to stand 5 minutes before serving.
Sprinkle with parsley.
Garnish with lemon slices, if desired.
Calories 257 Calories from Fat 82
% Daily Value*
Total Fat 9 g14.2%
Saturated Fat 0.99 g5%
Trans Fat 0 g
Cholesterol 50 mg16.7%
Sodium 579.7 mg24.2%
Total Carbohydrates 28 g9.3%
Dietary Fiber 2.4 g9.5%
Sugars 9.6 g
Protein 17 g33.1%
Vitamin A 12.1% Vitamin C 27.6%
Calcium 14.4% Iron 10.8%
*Based on a 2000 Calorie diet