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One-Dish Italian Fish

One-Dish Italian Fish is rated 3.8688524590163933 out of 5 by 61.
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.

How to Determine When Fish is Cooked

Fish is done when it looks opaque and flakes easily with a fork. Undercooked fish looks translucent, while overcooked fish looks dry and falls apart.

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
Total fat 7g
Saturated fat 2.5g
Cholesterol 60mg
Sodium 460mg
Carbohydrate 43g
Dietary fiber 3g
Sugars 4g
Protein 28g
% Daily Value
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

Rated 4 out of 5 by from So I saw the suggestions and used about 1.5 cups of chicken broth. So I saw the suggestions and used about 1.5 cups of chicken broth. I also used diced tomatoes that were chipolte flavored. I used tilapia and I cooked this in the oven on 350 for about 45mins. At about 30 mins it looked like it needed more liquid for the rice so I pureed some salsa into a very liquid state and poured it over the dish. Then when only 8 or so minutes were remaining of the 45 I poured monterey jack/colby cheese on top. It had a bit of a spicy mexican theme but it was very tasty and the rice was very well seasoned and moist. I may try this again with Chicken too.
Date published: 2009-10-15
Rated 3 out of 5 by from A) It tasted really good! A) It tasted really good! B) It was easy enough my boyfriend could do it (though I did it, lol). C) It is QUICK being done in the microwave and all! D) The rice didn't get QUITE done, just didn't seem like enough juices to get it done, but also I may not have used enough tomatoes to give it enough juice. Either way, the rice that was cooked was good and I'm not really a rice fan. The cheese was a nice touch! I'd make it again!
Date published: 2010-11-16
Rated 1 out of 5 by from I made this dish following the provided recipe and I was very disappointed in the taste...my... I made this dish following the provided recipe and I was very disappointed in the taste...my girlfriend actually got a little upset with me because of this dish. The only way to salvage this dish is to bake the fish in the oven (make sure to season and use lemon juice), boil some rice, use fresh tomatoes not from the can, and a lot more dressing than recommended.
Date published: 2007-02-11
Rated 4 out of 5 by from Seeing most all seafood, don't have to cook long, such as fish, scallops, shrimp, clams etc, this... Seeing most all seafood, don't have to cook long, such as fish, scallops, shrimp, clams etc, this would work as well for them, as with just a slab of fish alone I bet. I would not do this with lobster, stone crab, snow crab, king crab, in its shells, per boil them first, remove the meat, than add it when almost all the way done. The same with blue crabs to.
Date published: 2006-09-12
Rated 5 out of 5 by from I was skeptical about the combination of fish, tomatoes and cheese. I was skeptical about the combination of fish, tomatoes and cheese. We have been trying to incorporate more fish into our menus so I decided to give it a try. It was a HIT with everyone in my family, even my picky 6 year old. It is now a regular meal in our house. Give it a try - it is tasty and so very easy to make!!!
Date published: 2007-08-23
Rated 3 out of 5 by from It needed to cook longer. It needed to cook longer. some of the fish wasn't done and had to be cooked separately. More liquid was needed for the rice. I added a little more initially, but some of the rice was still "crunchy." I used Italian diced tomatoes. The flavor of the dish was good. Not one of my family's favorites.
Date published: 2009-12-09
Rated 5 out of 5 by from Very easy, and tasty. Very easy, and tasty. My picky boyfriend loved it. Used tilapia fillets and basil/oregano flavored dice tomatoes. Used 1 can chicken stock instead of water. Rice came out perfect. I cooked it stovetop in a skillet over medium high heat, for about 25minutes. Just make sure to keep lid on.
Date published: 2007-03-14
Rated 3 out of 5 by from I gave only 3 stars for the recipe as written. I gave only 3 stars for the recipe as written. It was good, but it needed more flavor. Next time I will make it with italian or stewed tomatoes and more dressing as others have suggested. I served it with steamed broccoli and "Simple Hollandaise Sauce" from this site. Good match!
Date published: 2007-09-07
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