Fish supreme
Serves: 4
Time to make: 30 mins
Ingredients
- 450g pack frozen dory fillets
- 450g cooked brown rice
- 1 ½ cups frozen peas and corn mix
- 2 tablespoons sun-dried tomato pesto
- 500g jar tomato pasta sauce
- 1 cup grated edam cheese
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Instructions
1 Preheat oven to 190°C. Place fish in an oven-proof dish or individual dishes. To rice, add frozen vegetables and pesto. Stir to combine.
2 Spoon rice mix over fish. Add pasta sauce and toss to mix.
3 Top with cheese and bake for 25-30 minutes. Serve with a mixed green salad.
HFG tip
This dish will cook more quickly if the fish is defrosted.
Nutrition Info (per serve)
-
Calories 547 cal
-
Kilojoules 2290 kJ
-
Protein 40 g
-
Total fat 15 g
-
Saturated fat 6 g
-
Carbohydrates 60 g
-
Sugar 11 g
-
Dietary fibre 6 g
-
Sodium 770 mg
-
Calcium 270 mg
-
Iron 3 mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
