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Baked Fish and Rice Pilaf Recipe

Looking for an easy Baked Fish and Rice Pilaf recipe? Learn how to make Baked Fish and Rice Pilaf using healthy ingredients.


Submitted by stillwatergirl

Makes 8 servings



Use any white fish that is about the same calorie count as whiting (see recipe below). I used walleye pike.

Recipe Ingredients for Baked Fish and Rice Pilaf

2 tbsp butter
1/2 chopped onion
2 carrots, chopped
1 stalk celery, chopped
8 oz mushrooms
24 oz. whiting
1/4 cup butter
1/2 cup corn meal
1/2 cup flour
1/2 cup wild rice
1/2 cup white rice
2 cups chicken broth

Recipe Directions for Baked Fish and Rice Pilaf

  1. Slow cook the wild and white rice in the chicken broth. Drain. Saute onions, celery and carrots in 2 tbsp butter until tender. Add the cooked rice and mushrooms. Cook til heated through.

  2. Preheat oven to 450 degrees. Melt the 1/4 cup butter in a glass baking dish in the oven and remove. Combine the corn meal and flour. Season the fish fillets with salt and pepper to your liking and roll them in cornmeal/flour. Place the fish fillets in the glass baking dish and bake for about 15 minutes, turning once.

  3. Serve the fish with the rice pilaf.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 244.2g
Amount Per Serving
Calories
299
Calories from Fat
86
% Daily Value*
Total Fat
9.6g
15%
Saturated Fat
5.6g
28%
Trans Fat
0.0g
Cholesterol
23mg
8%
Sodium
268mg
11%
Potassium
292mg
8%
Total Carbohydrates
31.1g
10%
Dietary Fiber
2.4g
10%
Sugars
2.0g
Protein
21.4g
Vitamin A 57% Vitamin C 3%
Calcium 2% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in sugar
  • High in vitamin A
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