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Full Online Book HomeLearning KitchenLow_fat - Seafood - Fillet Of Fish Casserole
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Low_fat - Seafood -  Fillet Of Fish Casserole Post by :tessaru Category :Learning Kitchen Author :Unknown Date :March 2012 Read :689

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Low_fat - Seafood - Fillet Of Fish Casserole

1-1 1/2 cups slightly undercooked brown rice
1/2 pound flounder fillets (or other thin white fillets)
1 tablespoon dry white wine, low-sodium chicken bouillon or water
1 medium tomato, cored and thinly sliced (or 3/4 cup canned whole tomatoes, drained and chopped)
2-3 tablespoons minced onion
1 teaspoon minced garlic (or 1/8 teaspoon garlic powder)
1/4 teaspoon thyme
1/4 cup plus 2 tablespoons wheat germ
Pepper to taste


Preheat oven to 350 degrees.

Spread rice in lightly oiled 1- or 1/2-quart baking dish. Sprinkle fish with pepper to taste. Fold fillets in half lengthwise and arrange in single layer over rice. Sprinkle fish with wine, bouillon or water, tomatoes, onion, garlic, and thyme. Sprinkle wheat germ on top.

Bake about 25 minutes. Broil 6-8 inches from heat about 3 minutes, until topping is golden and fish is opaque in center.

Source: "Cooking Solo," American Institute for Cancer Research.

Nutrition data, per serving: Calories 375 (12 percent from fat); fat 5 g (sat 1.0 g, mono 1.1 g, poly 2.3 g); protein 31 g; carbohydrates 51 g; fiber 6.69 g; cholesterol 54 mg; sodium 109 mg; calcium 61 mg.
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