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–+ servings
Baked Fish with Rice

Discover the perfect Baked Fish with Rice recipe for a quick healthy dinner that's easy to make and delicious for any night of the week.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 2 people
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 fillets fish fillets cod, tilapia, or halibut recommended.
  • 2 tablespoons olive oil
  • 1 lemon fresh lemon juice and zest
  • 3 cloves garlic, minced
  • to taste salt and black pepper
  • 2 tablespoons fresh herbs, chopped parsley or dill.
  • 1 cup long-grain white rice basmati or jasmine recommended.
  • 2 cups water or chicken broth

Equipment

  • Medium pot
  • Baking sheet
  • Parchment paper
  • Knife and cutting board
  • Measuring cups and spoons

Method
 

  1. Rinse the rice under cold water until clear.
  2. In a medium pot, boil 2 cups of water or broth, add rinsed rice, butter, and a pinch of salt.
  3. Cover and reduce heat to low for 18 minutes without lifting the lid.
  4. After 18 minutes, turn off the heat and let the rice sit for 5 minutes, then fluff with a fork.
  5. Preheat the oven to 400°F (200°C).
  6. Pat the fish fillets dry, line a baking sheet with parchment paper or grease it with olive oil.
  7. Place the fish on the baking sheet, drizzle with olive oil, and squeeze fresh lemon juice over the top.
  8. Sprinkle minced garlic, salt, black pepper, and paprika over the fish.
  9. If adding vegetables, toss them with olive oil, salt, and pepper, and arrange them on the baking sheet around the fish.
  10. Bake in the oven for 12-15 minutes until the fish is opaque and cooked through.
  11. Remove from the oven, sprinkle fresh herbs, and add another squeeze of lemon before serving.
  12. Serve the baked fish on top of or alongside the fluffy rice, with vegetables arranged around it.

Nutrition

Calories: 450kcalCarbohydrates: 47gProtein: 32gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 400mgPotassium: 600mgFiber: 2gSugar: 1gVitamin A: 5IUVitamin C: 15mgCalcium: 4mgIron: 8mg

Notes

Use fresh fish for the best flavor and texture. Look for moist fillets that smell like the ocean. Feel free to experiment with different fish types, rice varieties, and seasonal vegetables. Lemon juice brightens the flavors, so don’t skip it! Leftovers can be stored in airtight containers in the fridge for up to two days.
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