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Fish Bake Recipe

Looking for an easy Fish Bake recipe? Learn how to make Fish Bake using healthy ingredients.


Submitted by paddlemom

Makes 4 servings



A quick and easy one dish meal of fish, rice and vegetables.

Recipe Ingredients for Fish Bake

24 oz tilapia or sole, frozen
19 oz diced tomatos
8 oz frozen mixed vegetables
2 cups Minute Rice
2 tbs Fat Free Italian Dressing
1 cup water

Recipe Directions for Fish Bake

  1. Pour uncooked rice into bottom of a casserole dish. Add water and frozen vegetables, layer tomatos, including juice over rice mixture. Lay fish on top, drizzle with Italian dressing.

  2. Cover with saran wrap and microwave 10-12 minutes, until fish is no longer translucent and flakes easily with a fork. Or cover with tin foil and bake in 400 degree oven for 45 minutes.

Categories

Fish, Rice, Tomatoes, Vegetables, Main Dish, Bake

Nutrition Facts
Serving Size 521.5g
Amount Per Serving
Calories
545
Calories from Fat
23
% Daily Value*
Total Fat
2.6g
4%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
84mg
28%
Sodium
201mg
8%
Potassium
531mg
15%
Total Carbohydrates
87.6g
29%
Dietary Fiber
5.4g
22%
Sugars
6.0g
Protein
41.4g
Vitamin A 71% Vitamin C 32%
Calcium 6% Iron 27%
* 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
A
  Good points
  • Low in saturated fat
  • Low in sodium
  • High in vitamin A
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