Herbed Fish and Rice Bake

1-1/2 cups/375 mL hot water
1 Tablespoon/15 mL Watkins Chicken Soup Base
3/4 teaspoon/4 mL Watkins Basil
1/2 teaspoon/2.5 mL Watkins Italian Seasoning
1/4 teaspoon/1.2 mL Watkins Black Pepper
1/4 teaspoon/1.2 mL Watkins Garlic Granules
1/2 cup/125 mL brown or white rice

1 package (10-0z/285 g) frozen chopped broccoli, thawed and drained
1 can French fried onion rings, divided
1 Tablespoon/15 mL grated Parmesan cheese
1 lb/454 g fish fillets, thawed if frozen, & cut into 2-inch/5-cm cubes
Watkins Paprika
1/2 cup/125 mL shredded reduced-fat Cheddar cheese

Preheat oven to 375 F/190 C.  In an 11 x 7"/28 x 18-cm baking dish, combine first seven ingredients; stir well.  Cover and bake for 15 minutes.  Top with layers of broccoli, half the onion rings, Parmesan cheese and fish fillets; sprinkle with paprika.  Bake, covered, 25 to 30 minutes or until fish flakes and all excess liquid is absorbed into the rice.  Loosen rice by carefully stirring with a fork.  Top with remaining onion rings and Cheddar cheese.  Bake uncovered 3 minutes longer or until cheese melts.  Makes 4 servings. 

Nutritional Information Per Serving:  Calories 430; Protein 33 g; Carbohydrates 32 g;  Sodium 650 mg; Fat 14 g;  Saturated Fat 6 g;  Cholesterol 70 mg; Dietary Fiber 4 g.

Go Top   Contact
Home | Products | Catalog | Recipes | Health Tips | Hints & Tips | Earn from Home | Fund Raising | Forum | Search | Contact 
Watkins Quality Products - sourced & crafted from the finest  sources for over 140 years.
The statements made and opinions expressed on this Website are those of the Independent Watkins Associates, Bess & Floyd Metcalf,  who are the publishers of this document, and are not to be construed as the statements or opinions of Watkins Incorporated.  Sponsoring or selling of Watkins products outside of the United States and Canada is strictly prohibited. 


WebSite by Bess W. Metcalf ID# 077475N
The Sneaky Kitchen
Copyright 2000-2008