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–+ servings

Family-Friendly Baked Fish

Delight your family with this easy and delicious Baked Fish with Rice. Perfect for any occasion, it combines flaky fish, fluffy rice, and vibrant veggies for a wholesome, one-pan meal.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 people
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 4 fillets white fish (such as cod or tilapia)
  • 1 cup long-grain white rice
  • 2 cups water or fish stock
  • 2 tbsp olive oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 tsp dried oregano
  • to taste salt and pepper
  • to taste fresh parsley, chopped

Equipment

  • Baking dish
  • Medium saucepan
  • Measuring cups and spoons
  • Sharp knife and cutting board
  • Oven mitts

Method
 

  1. Prep all your vegetables: chop the onion, mince the garlic, and dice the bell pepper and zucchini. Slice the lemon.
  2. In a medium saucepan, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and sauté until translucent. Add minced garlic and cook for another minute.
  3. Pour in the rice, stir to coat with oil, and add 2 cups of water or fish stock. Bring to a boil, then reduce heat to low, cover, and let it simmer for about 15 minutes or until rice is tender. Fluff rice with a fork and set aside.
  4. Preheat the oven to 375°F (190°C). Place the fish fillets in a baking dish and season with salt, pepper, and dried oregano. Arrange sliced lemon, bell pepper, and zucchini around the fish. Drizzle with olive oil and sprinkle fresh parsley on top.
  5. Bake for about 20-25 minutes, or until the fish is opaque and flakes easily with a fork. The rice should be steaming hot and the vegetables tender.

Nutrition

Calories: 350kcalCarbohydrates: 45gProtein: 30gFat: 9gSaturated Fat: 1gCholesterol: 70mgSodium: 200mgPotassium: 600mgFiber: 2gSugar: 2gVitamin A: 10IUVitamin C: 25mgCalcium: 4mgIron: 10mg

Notes

Use fresh, high-quality fish for the best flavor. Frozen fish works too, but make sure it’s fully thawed and patted dry before using.
Don’t overcrowd the baking dish. The fish should have enough space to cook evenly and the vegetables should roast, not steam.
For added flavor, brush the fish with melted butter before baking or add a splash of white wine to the pan.
This dish can be stored in an airtight container in the refrigerator for up to 3 days or frozen for up to 3 months. Reheat with a splash of water or broth to maintain moisture.
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