Easy Baked Fish Recipe

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Brief

Prep 15 mins

Cook: 25 mins

Total: 40 mins

Servings: 4

Yield: 4 servings

Easy Baked Fish Recipe

Ingredients

cooking spray

½ cup chicken broth

¼ cup butter

2 tablespoons dry white wine

1 tablespoon fresh lemon juice

½ teaspoon dried basil

½ teaspoon salt

¼ teaspoon ground black pepper

1 ⅓ cups instant rice

1 red onion

chopped

1 red bell pepper

chopped

1 cup frozen peas

2 cloves garlic

chopped

1 pound sole fillets

2 plum (Roma) tomatoes

thinly sliced

1 lemon

quartered

Seafood

Directions

Step 1

Preheat oven to 450 degrees F (230 degrees C). Spray a 9x13-inch baking dish with cooking spray.

Step 2

Heat chicken broth butter wine lemon juice basil salt and black pepper in a saucepan over medium heat until butter is melted about 5 minutes.

Step 3

Stir rice onion bell pepper peas and garlic in prepared baking dish. Arrange sole fillets over rice mixture and top with tomato slices. Pour butter mixture over fish rice and vegetables. Cover baking dish with aluminum foil.

Step 4

Bake in preheated oven until fish is easily flaked with a fork and rice is tender 20 to 25 minutes. Serve with lemon wedges.

Nutritional Information

Easy Baked Fish Recipe

Servings Per Recipe:4

Calories: 393.3

% Daily Value *

Protein: 27.1g 54%

Carbohydrates: 38.2g 12%

Dietary Fiber: 3.8g 15%

Sugars: 5.5g

Fat: 13.6g 21%

Saturated Fat: 7.7g 39%

Cholesterol: 91.3mg 30%

Vitamin A Iu: 2378.2IU 48%

Niacin Equivalents: 10.3mg 79%

Vitamin B6: 0.5mg 29%

Vitamin C: 53.1mg 89%

Folate: 140.2mcg 35%

Calcium: 54.3mg 5%

Iron: 3.3mg 18%

Magnesium: 77.6mg 28%

Potassium: 573mg 16%

Sodium: 635.5mg 25%

Thiamin: 0.4mg 41%

Calories From Fat: 122.6

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.