Baked Fish with Parsley Rice
|Long grain rice||1⁄2 Pound (225 Grams Or 1 Cup)|
|Water||1 Pint (500 Milliliter Or 2 1/2 Cups)|
|Salt||1 Teaspoon (5 Milliliter)|
|Chopped parsley||2 Tablespoon (10 Grams)|
|Butter/Margarine||3 Ounce (75 Grams Or 6 Tablespoons)|
|Tomatoes||1 1⁄2 Pound, peeled and chopped (675 Grams)|
|Powdered nutmeg||1 Pinch|
|White fish||1⁄2 Pound (450 Gram)|
|Garlic salt||1 Pinch|
|Breadcrumbs||2 Ounce (50 Grams Or 1 Cup)|
1 Preheat the oven to 200Â°C, 400Â°F, gas 6.
2 Put the rice, water and salt in a pan, bring to the boil and stir once.
Lower the heat to a simmer, cover and cook for 15 minutes or until the rice is tender and all the liquid is absorbed.
3 Add the chopped parsley and 25 g (1 oz) (2 tablespoons) of the fat to the rice and mix well.
4 Grease an ovenproof dish with 25 g (1 oz) (2 tablespoons) of the fat and place half the rice in the bottom.
Cover with half of the tomatoes and season with salt, pepper and nutmeg.
5 Cut the fish into small thin slices and place on top of the tomatoes.
Season with salt, pepper, garlic salt and basil, cover with the remaining tomatoes and rice.
6 Season the breadcrumbs and sprinkle them over the top.
Dot with the rest of the fat and cover with foil.
Bake in the preheated oven for 20 minutes.
7 Remove the foil and place under a hot grill (broiler) for 2-3 minutes until browned on top.
Calories 320 Calories from Fat 113
% Daily Value*
Total Fat 13 g19.7%
Saturated Fat 7.6 g37.8%
Trans Fat 0 g
Cholesterol 55.8 mg18.6%
Sodium 525.2 mg21.9%
Total Carbohydrates 40 g13.2%
Dietary Fiber 1.8 g7.1%
Sugars 3.5 g
Protein 11 g22.8%
Vitamin A 35.3% Vitamin C 35.1%
Calcium 5.8% Iron 7.9%
*Based on a 2000 Calorie diet