Baked Fish And Vegetables Recipe


MethodInterest Group


 Regular rice1 Cup (16 tbs)
 Thinly sliced green onions1⁄4 Cup (4 tbs)
 Butter1⁄4 Cup (4 tbs)
 White onions12 Small, cut in quarters (6 Medium)
 Garlic2 Clove (10 gm), crushed
 Green peppers2 , slivered
 Carrots6 Medium, sliced on diagonal
 Celery stalks2 , sliced on diagonal
 Flour1 Tablespoon
 Dried leaf basil1 Teaspoon
 Dried leaf oregano1⁄2 Teaspoon
 Water1 Cup (16 tbs)
 Fillets of sole/Other white fish2 Pound
 Mozzarella cheese1 Tablespoon, sliced
 Butter3 Tablespoon
 Lemon juice1 Tablespoon
 Minced parsley2 Tablespoon
 Salt To Taste
 Pepper To Taste

Nutrition Facts

Serving size: Complete recipe

Calories 3716 Calories from Fat 1372

% Daily Value*

Total Fat 155 g238.2%

Saturated Fat 81.1 g405.5%

Trans Fat 0 g

Cholesterol 741.6 mg

Sodium 3675.9 mg153.2%

Total Carbohydrates 435 g145%

Dietary Fiber 52.4 g209.6%

Sugars 123.1 g

Protein 162 g323.3%

Vitamin A 1383.1% Vitamin C 748.8%

Calcium 112.4% Iron 75.4%

*Based on a 2000 Calorie diet


Heat 2 tbsp. butter in heavy saucepan.
Add rice and green onions and cook gently, stirring, until rice is lightly browned.
Add water and salt as directed on rice package and cook according to package directions.
Heat oven to 400 degrees.
Butter a baking dish about 13 x 9 1/2 x 2 inches.
Spread half of rice down either side of baking dish, leaving about 3 inches between 2 rows of rice.
Heat 1/4 cup butter in large heavy saucepan.
Add white onions and cook until golden.
Add garlic, green peppers, carrots and celery and cook gently, stirring, 5 minutes.
Add flour, basil, oregano, 1 1/2 tsp. salt and 1/4 tsp. peppeajfcnd mix well.
Add water to juice or 1 lemon to make 1 1/2 cups liquid and add to pan.
Stir to blend, bring to boil, cover and simmer 10 minutes.
Sprinkle pieces of sole generously with salt and pepper.
Cut into serving size pieces.
Cut thinly-sliced cheese into the same numberof pieces and about the same size (if you use packaged slices you will need about 6 slices).
Lay a piece of fish then a slice of cheese overlapping on top of rice.
Repeat until all fish is used.
Melt 3 tbsp. butter and stir in 1 tbsp. lemon juice and drizzle over fish and cheese.
Pour vegetables and their sauce into the middle of the pan between the rows of rice.
Sprinkle with parsley.
Cover pan with foil and bake 15 minutes.
Uncover and bake about 10 minutes more or until fish flakes easily with a fork.