Fish and Rice Casserole

published by mdkshareef on Nov 8, 2011

Fish and Rice Casserole is verity tasty recipe.

Ingredients:

1-½ cups canned drain tomatoes, chopped

1 cup thinly, sliced onions

2 cloves garlic, minced

¾ cup julienne cut green peppers

¼ tbsp saffron

3 tbsp special oil

6 slice sea bass, perch, etc. (about 2 pounds)

1- ½ tbsp salt

½ tbsp freshly ground black pepper

1 bay leaf

1 cup dry white wine

½ cup boiling water

¾ cup raw rice

2 tbsp minced parsley

Procedure:

Cook the tomatoes, onions and garlic over low heat 10 minutes. Add the green peppers and saffron. Cook 10 minutes.

          Heat the oil in a casserole; brow the fish in it on both sides. Season with the salt and pepper ad add the bay leaf, wine, water and tomato mixture. Bring to a boil and add the rice. Cover and cook over low heat 25 minutes or until the rice is tender. Watch carefully and add bay leaf, wine, water and tomato mixture. Bring to a boil and add the rice. Cover and cook over low heat 25 minutes or until the rice is tender. Watch carefully and add a little boiling water if necessary. Sprinkle with the parsley. Serve directly from the casserole.

Serves 6.

Per serving (with perch)

Calories 225

Saturated fat 1.0 gram

Polyunsaturated fat 4.9 gram

Total fat 8.3 grams

Per serving (with bass)

Calories 255

Saturated fat 1.2 gram

Polyunsaturated fat 5.9 gram

Total fat 9.7 grams

Reference:

The Low Salt, Low Cholesterol Cookbook

Myra Waldo

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One Response so far | Have Your Say!

  1. # 1 by Kristie Claar
    November 8th, 2011 at 1:08 pm #

    Sounds delicious!

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