Fish & Rice Bake

When I first started to cook more from scratch, I used to make this recipe all the time. However I don’t think I’ve made it for the past five years. The reason I chose to make it again is that it is fantastic for using up frozen vegetables, as well as any leftover fresh ones. The fish can also be cooked straight from frozen, but this time I used fresh haddock. I used to buy whatever frozen white fish fillets were on special offer that week, stick them in the bottom of the bowl and pile on the rice and veg. This time I used carrots, frozen peas and sweetcorn but you can pretty much use anything. Mushrooms, peppers and spinach are other popular choices for me, but just be sure to chop everything up small. Equipment wise I use 2 single portion ovenproof dishes, so we don’t have to serve it up at the end. Its a lot easier to just eat it straight from the dish. However if you only have 1 bigger one then this is fine. You can also easily double the recipe to serve 4 people if you need to.

Print Recipe

Fish & Rice Bake

Keyword

Carrot, Cheese, Fish, Haddock, Peas, Rice, Sweetcorn, Tomatoes

Prep Time

5 minutes

Cook Time

40 minutes

Servings

people

Ingredients

• 125 g basmati rice
• 1 tsp rapeseed oil
• 1 clove garlic
• 1 onion
• 1 tbsp dried mixed herbs
• 2 small carrots
• 100 g frozen peas
• 100 g frozen sweetcorn
• 2 skinless white fish fillets
• 50 g low fat cheddar cheese
• 1 tomato

Keyword Carrot, Cheese, Fish, Haddock, Peas, Rice, Sweetcorn, Tomatoes Prep Time 5 minutes Cook Time 40 minutes Servings people Ingredients 125 g basmati rice 1 tsp rapeseed oil 1 clove garlic 1 onion 1 tbsp dried mixed herbs 2 small carrots 100 g frozen peas 100 g frozen sweetcorn 2 skinless white fish fillets 50 g low fat cheddar cheese 1 tomato

Instructions

1. Firstly cook the rice in a pan of boiling water for 10-12 minutes.
2. Peel and dice the onion and carrot.
3. Peel and crush the garlic.
4. Add the onion, carrot and garlic to a frying pan with the rapeseed oil and fry over a medium heat for 5 minutes.
5. Weigh out the frozen peas and sweetcorn.
6. Once the 5 minutes are up, sprinkle in the mixed herbs and stir well.
7. Tip in the frozen veg and lower the heat. Stir regularly until the veg has defrosted, then remove from the heat.
8. Once the rice is cooked, remove from the heat and strain.
9. Turn on the oven and set to 200 degrees celsius.
10. Stir the cooked rice through the vegetables.
11. Place the fish fillets flat on the bottom of 1 large or 2 small oven proof dishes.
12. Pile the vegetable rice mix evenly on top of the fish.
13. Grate the cheese and sprinkle over the top.
14. Thinly slice the tomato and lay on the top.
15. Place in the oven to bake for 20 minutes.
16. Let cool slightly before tucking in. Enjoy.

Recipe Notes

If you make this, let me know how it goes and share your photos.  I’d also love to hear how you adapt it to suit yourself.