Photo: Gregor Moser
Easy Baked Fish
16 ingredients
15 min + 25 min
4 servings
openrecipes
"Fast, easy fish dish."
Estimated Nutrition (whole recipe, rough)
710
Calories
44g
Protein
17g
Fat
92g
Carbs
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Butter | 1 tbsp (14g) | 102 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Plum | 1 medium (66g) | 30 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- cooking spray
- 1/2 cup chicken broth
- 1/4 cup butter
- 2 tablespoons dry white wine
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon dried basil
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 1/3 cups instant rice
- 1 red onion, chopped
- 1 red bell pepper, chopped
- 1 cup frozen peas
- 2 cloves garlic, chopped
- 1 pound sole fillets
- 2 plum (Roma) tomatoes, thinly sliced
- 1 lemon, quartered
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By allrecipes ·
Recipe sourced from
openrecipes