Herb-Baked White Fish with Rice & Fresh Salad
Introduction
Herb-Baked White Fish with Rice & Fresh Salad is a light and healthy dish that anyone can enjoy. It combines flaky, delicious fish with fluffy rice and a refreshing salad. This recipe is not only easy to make, but it’s also perfect for a weeknight dinner or a special occasion.
Why Make This Recipe
Making Herb-Baked White Fish is a great choice for several reasons. First, it’s quick to prepare and can be ready in just about 30 minutes. Second, it uses simple ingredients that you may already have at home. Third, this dish is healthy and packed with protein, making it a wonderful option for anyone looking to eat well. Finally, the combination of flavors from the herbs, fish, and fresh salad creates a delightful meal that everyone will love.
How to Make Herb-Baked White Fish
Ingredients:
- 1 white fish fillet (tilapia, cod, or sole)
- 1 tsp olive oil
- 1/2 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp dried parsley or Italian herbs
- Salt & black pepper to taste
- 1 clove garlic, chopped
- 1 cup chopped romaine or green leaf lettuce
- 1/2 cucumber, sliced
- 5 cherry tomatoes, halved
- 4–5 mini mozzarella balls (or chopped fresh mozzarella)
- 1 tsp olive oil + splash of lemon or vinegar
- 1/2 cup cooked white basmati rice
- Salt (to taste)
- Optional: 1 tsp butter or drizzle of olive oil
Directions:
- Preheat your oven to 375°F (190°C).
- Rub the fish fillet with olive oil, garlic powder, paprika, herbs, salt, and pepper.
- Place the fish on a baking tray and bake it for 12–15 minutes until flaky and tender.
- While the fish is baking, prepare the salad. Toss together the lettuce, tomatoes, cucumber, and mozzarella with olive oil and lemon juice.
- Cook the basmati rice according to package instructions until fluffy, adding butter or a drizzle of olive oil if you like.
- Once the fish and rice are ready, assemble your plate with fish, rice, and salad for a balanced meal.
How to Serve Herb-Baked White Fish
Serve the Herb-Baked White Fish hot from the oven, alongside the fluffy rice and a generous helping of fresh salad. You can squeeze a little lemon juice on top for extra flavor.
How to Store Herb-Baked White Fish
If you have leftovers, let them cool completely. Store the fish, rice, and salad in airtight containers in the fridge. They can last for about 2-3 days. When ready to eat, warm up the fish and rice in the microwave, but it’s best to eat the salad fresh.
Tips to Make Herb-Baked White Fish
- Make sure the fish is completely thawed if you’re using frozen fillets.
- Feel free to adjust the herbs and spices to suit your taste.
- You can add other vegetables to the salad, like bell peppers or carrots, for extra nutrition.
Variation
You can use other types of fish, such as salmon or haddock, for a different flavor. You can also swap the basmati rice for quinoa or couscous if you prefer.
FAQs
Q: Can I use frozen fish for this recipe?
A: Yes, you can use frozen fish. Just make sure to thaw it completely before cooking.
Q: What can I substitute for mozzarella in the salad?
A: You can use feta cheese or omit the cheese altogether if you prefer.
Q: Can I make the salad in advance?
A: Yes, you can prepare the salad a few hours ahead. Just keep the dressing separate until you’re ready to serve to keep it fresh.
Herb-Baked White Fish with Rice & Fresh Salad
- Total Time: 45 minutes
- Yield: 2 servings 1x
- Diet: Pescatarian
Description
A light and healthy dish featuring flaky white fish, fluffy rice, and a refreshing salad, perfect for weeknight dinners or special occasions.
Ingredients
- 1 white fish fillet (tilapia, cod, or sole)
- 1 tsp olive oil
- 1/2 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp dried parsley or Italian herbs
- Salt & black pepper to taste
- 1 clove garlic, chopped
- 1 cup chopped romaine or green leaf lettuce
- 1/2 cucumber, sliced
- 5 cherry tomatoes, halved
- 4–5 mini mozzarella balls (or chopped fresh mozzarella)
- 1 tsp olive oil + splash of lemon or vinegar
- 1/2 cup cooked white basmati rice
- Optional: 1 tsp butter or drizzle of olive oil
Instructions
- Preheat your oven to 375°F (190°C).
- Rub the fish fillet with olive oil, garlic powder, paprika, herbs, salt, and pepper.
- Place the fish on a baking tray and bake it for 12–15 minutes until flaky and tender.
- While the fish is baking, prepare the salad. Toss together the lettuce, tomatoes, cucumber, and mozzarella with olive oil and lemon juice.
- Cook the basmati rice according to package instructions until fluffy, adding butter or a drizzle of olive oil if you like.
- Once the fish and rice are ready, assemble your plate with fish, rice, and salad for a balanced meal.
Notes
Make sure the fish is completely thawed if using frozen fillets. Adjust the herbs and spices to suit your taste.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 4g
- Sodium: 350mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 3g
- Protein: 25g
- Cholesterol: 70mg
Keywords: fish, healthy, easy dinner, salad, weeknight meal