Description
This Baked Fish Rice is a flavorful and wholesome Mediterranean-inspired one-pan meal featuring tender white fish fillets baked over spiced long-grain rice. It’s an easy and comforting dish that combines aromatic spices, fresh vegetables, and zesty lemon, perfect for a nutritious family dinner.
Ingredients
Scale
Rice and Vegetables
- 1 cup long-grain white rice, rinsed and drained
- 1 ½ cups water or fish stock
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 bell pepper, diced
- 1 teaspoon paprika
- ½ teaspoon turmeric
- ½ teaspoon salt
- ¼ teaspoon black pepper
Fish and Garnish
- 12 oz white fish fillets (such as cod or tilapia), cut into chunks
- 1 tablespoon lemon juice
- ¼ cup chopped fresh parsley
- Lemon wedges for serving
Instructions
- Preheat the Oven: Preheat your oven to 375°F (190°C) to prepare for baking the fish and rice dish.
- Sauté Aromatics: In a medium saucepan, heat the olive oil over medium heat. Add the finely chopped onion and cook for about 3 minutes until softened. Stir in the minced garlic, diced bell pepper, paprika, turmeric, salt, and black pepper. Cook for an additional 2 minutes until the mixture is fragrant.
- Add Rice and Liquid: Stir the rinsed rice into the saucepan, coating it evenly with the spiced vegetable mixture. Pour in the water or fish stock and bring to a boil. Once boiling, reduce the heat and let it simmer gently for 5 minutes, then remove the pan from the heat.
- Combine and Bake: Transfer the partially cooked rice mixture to a lightly greased baking dish. Arrange the chunks of white fish evenly over the rice and drizzle the lemon juice on top. Cover the dish tightly with aluminum foil.
- Bake Until Done: Place the covered baking dish in the preheated oven and bake for 25–30 minutes, or until the rice is tender and the fish flakes easily with a fork.
- Rest and Garnish: Remove the dish from the oven and let it rest, covered, for 5 minutes. Fluff the rice gently, sprinkle chopped fresh parsley over the top, and serve with lemon wedges for added brightness.
Notes
- You can substitute brown rice in place of white rice, but be sure to increase both the liquid amount and baking time to ensure the rice cooks through completely.
- For extra flavor and texture, consider adding vegetables such as peas, cherry tomatoes, or olives to the rice mixture before baking.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 plate
- Calories: 360
- Sugar: 2g
- Sodium: 390mg
- Fat: 9g
- Saturated Fat: 1.5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 2g
- Protein: 25g
- Cholesterol: 45mg
