Baked Fish on Rice Pilaf

  • Yield: 6 servings

Ingredients

1/2pound sliced fresh mushrooms
1cup chopped onion
3cups cooked rice
2tablespoons chopped parsley
1 (2-ounce) jar diced pimientos, drained
1 1/2pounds flounder or other fillets
1/4cup balsamic vinegar
2tablespoons lemon juice
1/3cup dry white wine
Salt and pepper
2 tomatoes, thinly sliced
2/3cup shredded reduced-fat Cheddar cheese

Instructions

  1. Preheat oven to 350F.
  2. In a skillet coated with nonstick cooking spray, saute mushrooms and onion until tender, about 8 minutes.  Stir in rice, parsley and pimientos, mixing well.
  3. Turn out into a shallow 2-quart casserole coated with nonstick cooking spray.  Arrange fillets on top of rice mixture.  Combine vinegar, lemon juice and wine and pour over fish.  Season with salt and pepper.  Bake 15 minutes.  Cover fillets with tomato slices and continue baking 5 minutes.  Sprinkle with Cheddar and bake another 5 minutes, or until fillets are white and flaky, and cheese is melted.

Nutritional Info *per serving

  • Calories 281
  • Fat 4.6g
  • Saturated Fat 2.2g
  • Cholesterol 65mg
  • Sodium 205mg
  • Carbohydrate 30.2g
  • Protein 26.6g
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