Description
Baked Fish Rice is a delicious and healthy Mediterranean-inspired one-pan meal featuring tender white fish fillets baked on a bed of seasoned long-grain rice and vegetables. This easy oven-baked dish brings together simple ingredients like rice, broth, bell pepper, peas, and aromatic spices for a satisfying weeknight dinner that’s both wholesome and flavorful.
Ingredients
Scale
Rice and Vegetables
- 1 1/2 cups long-grain white rice (rinsed)
- 2 cups vegetable or chicken broth
- 1 small onion (finely diced)
- 1/2 red bell pepper (diced)
- 1/2 cup frozen peas
Fish and Seasoning
- 1 pound white fish fillets (such as cod or tilapia)
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon cayenne pepper (optional)
Finishing Touches
- 2 tablespoons lemon juice
- Chopped fresh parsley or cilantro for garnish (optional)
Instructions
- Prepare the oven and baking dish: Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish to prevent sticking.
- Combine rice and vegetables: Spread the rinsed rice evenly in the baking dish. Add the vegetable or chicken broth, finely diced onion, diced red bell pepper, and frozen peas. Stir gently to distribute the ingredients evenly.
- Season the fish: In a small bowl, mix together olive oil, paprika, garlic powder, onion powder, salt, black pepper, and cayenne pepper if using. Rub this seasoning mixture evenly over the fish fillets.
- Assemble the dish: Lay the seasoned fish fillets on top of the rice and vegetable mixture in the baking dish. Cover the dish tightly with aluminum foil.
- Bake: Place the covered baking dish in the preheated oven and bake for 35 to 40 minutes, or until the rice is tender and the fish flakes easily with a fork.
- Rest and finish: Remove the dish from the oven and let it sit, covered, for 5 minutes to allow flavors to meld.
- Add lemon and garnish: Drizzle the baked fish and rice with fresh lemon juice and sprinkle with chopped parsley or cilantro before serving for a bright, fresh finish.
Notes
- Substitute brown rice for a nuttier flavor, but increase both the liquid amount and baking time accordingly.
- For a Mediterranean twist, add chopped tomatoes or olives to the rice mixture before baking.
- This recipe works well with other firm white fish such as haddock, or richer fish like salmon.
