Bake your favorite fish and rice together made easy! Nutritious meal that does not require too much attention while cooking it. Now rice and the fish can be cooked at the same time. You can substitute the rice with quinoa or your favorite beans.
Prep: 15 mins
Cook: 30 mins
Yields: 4 Servings
4 pieces of white fillet such as halibut or cod, 3 oz. each
2 tbsp of butter
4 scallions , finely sliced
1 clove garlic, minced
¾ cup of mushrooms, chopped
1 cups of wild rice, cooked and cooled (or yesterday’s leftover)
Salt and pepper to taste
1Preheat the oven to 400 F.
2Melt the butter in a skillet over medium heat. Add scallions and garlic for about 1-2 minutes or until fragrant but not brown.
3Add mushrooms. Stir in and mix well. Season with salt and pepper to taste. Set aside and let it rest.
4Combine the cooked wild rice with the mushroom mix.
5Take a sheet of parchment paper. Place the rice + mushroom mixture. Divide evenly on each portion. Put Each fish on the parchment, place it on top of the rice.
6Seal the pouch with a baking twine. Bake for about 12 minutes or until the fish is fully cooked.
*Consult with your dietitian to make sure this recipe fits in your diet plan and stage.
New Hope Surgical
1950 N Harlem Ave Elmwood ParkIL60707 (312) 883-8660