One-Dish Italian Fish

3.9
(69) 61 Reviews
Prep Time
10
min.
Total Time
20
min.
Servings

4 servings

The microwave is ideal for cooking this delicious fish dish because it remains moist and tender.

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What You Need

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Make It

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  • Combine rice and water in 1-1/2-qt. microwaveable casserole. Place fish in single layer over rice; top with tomatoes. Drizzle with dressing; cover.
  • Microwave on HIGH 10 min.; top with cheese.
  • Microwave, uncovered, 2 min. or until fish flakes easily with fork and rice is tender.

Cooking Know-How

The microwave is ideal for cooking fish since it helps keep the fish moist and tender.

Substitute

Prepare using any other white fish fillets, such as cod or tilapia.

Servings

  • 4 servings

Healthy Living

  • Low fat
  • Low calorie
  • Generally Nutritious
  • Diabetes Center

Diabetes Center

  • Carb Choices: 3 Carb Choice

Diet Exchange

  • 2-1/2 Starch
  • 1 Vegetable
  • 3 Meat (L)

Nutrition Bonus

Looking to add more fish to your diet? This flavorful low-calorie, low-fat meal is sure to win over both you and your family.

Nutritional Information

Serving Size 4 servings
AMOUNT PER SERVING
Calories 350
% Daily Value
Total fat 7g
Saturated fat 2.5g
Cholesterol 60mg
Sodium 460mg
Carbohydrate 43g
Dietary fiber 3g
Sugars 4g
Protein 28g
   
Vitamin A 10 %DV
Vitamin C 20 %DV
Calcium 15 %DV
Iron 15 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

Ratings & Reviews

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  • robinharp22 |

  • daisy_girl48 |

    This is a great way to get my kids to eat fish. I use salsa instead of the diced tomatoes to give it a little extra kick. They love it, and it's so quick and easy to make.

  • kmburke12 |

    I liked this very much and I like to try to eat fish more often this recipes helps.

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