Curried Fish Casserole Photo
Curried Fish Casserole

YIELD Makes 4 servings

INGREDIENTS

Nonstick cooking spray
2 cups thinly sliced bok choy or napa cabbage
1 cup sliced red bell pepper, divided
1/2 cup uncooked quick-cooking brown rice
1/3 cup plus 3 tablespoons water, divided
4 Tilapia or white fish fillets (1/4 pound each)
1/2 teaspoon salt, divided
1 cup fat-free reduced-sodium chicken broth
1 teaspoon curry powder
3/4 teaspoon sugar
1 tablespoon cornstarch
1/4 cup finely chopped green onions (optional)

PREPARATION:

  1. Preheat oven to 350°F. Spray 13X9-inch baking dish with cooking spray. Add bok choy, 1/2 cup bell pepper, rice and 1/3 cup water; toss gently to blend.
  2. Arrange fillets over vegetables; sprinkle with 1/4 teaspoon salt. Cover with foil; bake 30 minutes or until fish flakes when tested with fork.
  3. Meanwhile, combine broth, remaining 1/2 cup bell pepper, curry powder, sugar and remaining 1/4 teaspoon salt in small saucepan. Bring to a boil over medium-high heat. Cook and stir 1 minute.
  4. Combine cornstarch and remaining 3 tablespoons water in small bowl; stir until completely dissolved. Add to curry mixture; cook and stir 1 minute, scraping bottom and side of pan to prevent sticking.
  5. Serve fish fillets over rice and vegetable mixture. Spoon sauce over top. Garnish with green onions.
This recipe appears in: Asian
NUTRITIONAL INFORMATION:
Serving Size: 1 fish fillet with 1/2 cup rice-vegetable mixture and 1/4 cup sauce
Sodium 55 mg
Protein <2 g
Fiber 2 g
Carbohydrate 24 g
Cholesterol 6 mg
Saturated Fat <1 g
Total Fat 3 g
Calories from Fat 12 %
Calories 231
DIETARY EXCHANGE:
Meat 3
Starch 1-1/2
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