Main DishesSeptember 07, 2018
See the full directions on my site
Calories
572
Sodium
408mg
17% DV
Fat
27g
41% DV
Protein
32g
64% DV
Carbs
44g
15% DV
Fiber
3g
14% DV
Dump-and-Bake Italian Fish with Broccoli and Rice
132
This Dump-and-Bake Italian Fish Recipe with Broccoli and Rice is an entire meal that cooks in one dish! With just 5 minutes of prep, you can stir together the raw ingredients and enjoy a healthy and easy seafood dinner — any night of the week.
4
10.5 oz can condensed cream of celery soup
3/4 cup water
3/4 t Italian seasoning
1/4 t garlic powder
1 cup uncooked long grain white rice
12.6 oz baby broccoli florets
1 lb. mahi mahi
1 1/2 t olive oil
1 T grated Parmesan cheese
3/4 cup water
3/4 t Italian seasoning
1/4 t garlic powder
1 cup uncooked long grain white rice
12.6 oz baby broccoli florets
1 lb. mahi mahi
1 1/2 t olive oil
1 T grated Parmesan cheese
- Preheat oven to 375 degrees F. Spray a large baking dish (about 9 x 13 inches) with cooking spray.
- In prepared dish or in a separate bowl, whisk together condensed soup, water, ¼ teaspoon of...
See the full directions on my site
Nutritions
Calories
572
Sodium
408mg
17% DV
Fat
27g
41% DV
Protein
32g
64% DV
Carbs
44g
15% DV
Fiber
3g
14% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat16g81%
Polysaturated Fat2g13%
Monosaturated Fat8g54%
Cholesterol136mg45%
Sodium408mg17%
Potassium1036mg29%
Protein32g64%
% DAILY VALUE*
Total Carbohydrate
Fiber3g14%
Sugar3g6%
Vitamin A1527IU30%
Vitamin B60.99mg49%
Vitamin C32mg54%
Calcium171mg17%
Iron3mg21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.