Fish supreme
Serves:
4
Time to make:
30 mins
Total cost:
$23.12 / $5.78 per serve
(at time of publication)
(at time of publication)
Health information:
High calcium
High fibre
Instructions
Instructions and steps:
Step 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.
Step 2 Spoon rice mix over fish. Add pasta sauce and toss to mix.
Step 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.
About this Recipe
Photography: Melanie Jenkins
First Published:
May 2009
Rating:
No votes yet
Add your comment
- Log in or register to post comments
- Create a new MyHFG account
- Already a MyHFG member? Log in!
Full ingredient list:
- 450g pack frozen dory fillets
- 450g cooked brown rice
- 1 1/2 cups frozen peas and corn mix
- 2 tablespoons sun-dried tomato pesto
- 500g jar tomato pasta sauce
- 1 cup grated edam cheese
Nutritional information (per serve)
Energy:
2290kJ
Calories:
547cal
Protein:
40g
Fat:
15g
- saturated:
6g
Carbohydrates:
60g
- sugars:
11g
Dietary Fibre:
6g
Sodium:
770mg
Calcium:
270mg
Iron:
3mg
Nutrition information is given per serve
*NS: not specified
