Ingredients
Scale
- 1.5 lbs Firm White Fish Fillets: (such as cod, haddock, pollock, or tilapia), skinless and boneless. Choose fillets that are roughly an inch thick for even cooking.
- 1 tbsp Olive Oil: Extra virgin, for sautéing the aromatics and adding richness.
- 1 Medium Onion: Finely chopped. This forms the aromatic base of our bake.
- 2 Cloves Garlic: Minced. For that essential savory depth.
- 1 Red Bell Pepper: Diced. Adds sweetness, color, and a nutritional boost.
- 1 cup Uncooked Long-Grain White Rice: Rinsed thoroughly. Rinsing removes excess starch, preventing gummy rice.
- 2 cups Chicken or Vegetable Broth: Low sodium is preferred, so you can control the saltiness.
- 1 (14.5 oz) can Diced Tomatoes: Undrained. Adds moisture, acidity, and flavor to the rice.
- 1 tsp Dried Oregano: Or 1 tablespoon fresh, chopped. For a classic Mediterranean touch.
- 1/2 tsp Dried Thyme: Or 1.5 teaspoons fresh, chopped. Complements the fish and herbs beautifully.
- 1/4 tsp Red Pepper Flakes (optional): For a gentle hint of warmth. Adjust to your preference.
- Salt and Freshly Ground Black Pepper: To taste. Essential for seasoning every layer.
- 1 Lemon: Half juiced (about 2 tbsp), half sliced into thin rounds for topping.
- 2 tbsp Fresh Parsley: Chopped, for garnish and a burst of freshness.
- 1/4 cup Grated Parmesan Cheese (optional): For a cheesy, golden-brown topping.
Instructions
- Preheat and Prepare: Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish.
- Sauté Aromatics: Heat the olive oil in a large oven-safe skillet or Dutch oven over medium heat. Add the chopped onion and diced red bell pepper. Sauté for 5-7 minutes, or until softened and the onion is translucent. Add the minced garlic and red pepper flakes (if using) and cook for another minute until fragrant.
- Toast Rice: Add the rinsed long-grain white rice to the skillet. Stir continuously for 1-2 minutes to lightly toast the rice. This step enhances its nutty flavor and helps the grains stay separate.
- Add Liquids and Seasonings: Pour in the chicken or vegetable broth and the can of undrained diced tomatoes. Stir well to combine. Add the dried oregano, dried thyme, salt, and black pepper. Bring the mixture to a gentle simmer.
- Transfer to Baking Dish (if needed): If your skillet is not oven-safe, carefully transfer the rice mixture to the prepared 9×13 inch baking dish. Spread it out evenly.
- Prepare the Fish: Pat the fish fillets dry with paper towels. Season both sides generously with salt, pepper, and a squeeze of fresh lemon juice (from half the lemon).
- Assemble the Bake: Nestle the seasoned fish fillets on top of the rice mixture in the baking dish. Arrange the thin lemon slices over and around the fish.
- Cover and Bake: Cover the baking dish tightly with aluminum foil. This traps the steam, ensuring the rice cooks perfectly and the fish stays moist. Bake for 25 minutes.
- Uncover and Finish Baking: Carefully remove the aluminum foil. If using Parmesan cheese, sprinkle it evenly over the fish and rice. Return the dish to the oven, uncovered, and bake for another 10-15 minutes, or until the rice is tender, the liquid has been absorbed, and the fish is cooked through and flakes easily with a fork. The internal temperature of the fish should reach 145°F (63°C). If you want a browner top, you can broil for the last 1-2 minutes, watching carefully to prevent burning.
- Rest and Garnish: Once cooked, remove the baking dish from the oven and let it rest for 5-10 minutes before serving. This allows the rice to finish steaming and the flavors to meld. Garnish generously with fresh chopped parsley.
Nutrition
- Serving Size: one normal portion
- Calories: 450