4.9 from 36 votes
Dump-and-Bake Italian Fish Recipe with Broccoli and Rice
This Dump-and-Bake Italian Fish Recipe with Broccoli and Rice is an entire meal that cooks in one dish!
Prep Time
5 mins
Cook Time
5 mins
Total Time
55 mins
Servings: 4 people
Calories: 366 kcal
Course:
Dinner
Cuisine:
Italian
Ingredients
- 1 (10.5 ounce) can condensed cream of celery soup (NOT diluted)
- ¾ cup water
- ¾ teaspoon Italian seasoning divided
- ¼ teaspoon garlic powder
- 1 cup uncooked long grain white rice
- 1 (12.6 ounce) bag frozen baby broccoli florets (or cuts), NOT thawed
- 1 lb. white fish fillets (such as cod or mahi-mahi) , about 4 ounces each, thawed if frozen
- 1 ½ teaspoons olive oil
- salt and pepper to taste
- 1 tablespoon grated Parmesan cheese
Instructions
- Preheat oven to 375 degrees F. Spray a large baking dish (about 9 x 13 inches) with cooking spray.
- In prepared dish or in a separate bowl, whisk together condensed soup, water, ¼ teaspoon of Italian seasoning, garlic powder, ½ teaspoon of salt, and ¼ teaspoon of pepper.
- Stir in uncooked rice and frozen broccoli. Transfer to the prepared baking dish and cover tightly with foil.
- Bake for 30 minutes.
- While the rice is in the oven, pat the fish dry and rub with olive oil. Season with salt and pepper to taste, and sprinkle with remaining ½ teaspoon of Italian seasoning. Sprinkle Parmesan cheese on top.
- After the rice has baked for 30 minutes, remove from the oven, stir, and place the fish fillets on top.
- Cover with foil and return to the oven for 20-25 more minutes, or until fish flakes easily with a fork and rice is tender.
- For a crispy finish on the fish, during the final 3-5 minutes of baking time, I like to remove the foil and put the dish under the broiler.
Cup of Yum
Notes
- Cooking Just for Two? Cut the ingredients in half and bake the fish in an 8-inch square pan. The rest of the cooking instructions remain the same.
Nutrition Information
Serving
1/4 of recipe
Calories
366kcal
(18%)
Carbohydrates
48g
(16%)
Protein
27g
(54%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Cholesterol
58mg
(19%)
Sodium
498mg
(21%)
Potassium
876mg
(25%)
Fiber
3g
(12%)
Sugar
2g
(4%)
Vitamin A
810IU
(16%)
Vitamin C
80.8mg
(90%)
Calcium
117mg
(12%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 366
% Daily Value*
| Serving | 1/4 of recipe | |
| Calories | 366kcal | 18% |
| Carbohydrates | 48g | 16% |
| Protein | 27g | 54% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 58mg | 19% |
| Sodium | 498mg | 21% |
| Potassium | 876mg | 19% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 810IU | 16% |
| Vitamin C | 80.8mg | 90% |
| Calcium | 117mg | 12% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.