One-Dish Italian Fish

15 4 servings, 1/4 recipe (321 g) each
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4 servings, 1/4 recipe (321 g) each

That's right - one dish is all it takes to get this fish and rice casserole on the table. Even better - our One-Dish Italian Fish recipe is ready in 15 minutes!

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What You Need

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Make It

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  • Combine rice and water in microwaveable 1.5-L casserole dish; top with fish, tomatoes and dressing. Cover.
  • Microwave on HIGH 10 min.; top with cheese.
  • Microwave, uncovered, 2 min. or until fish flakes easily with fork and rice is tender.


The microwave is ideal for cooking fish since it helps keep the fish moist and tender. If your microwaveable casserole doesn't have a lid, cover with waxed paper instead.


Prepare using cod or tilapia fillets.


  • 4 servings, 1/4 recipe (321 g) each

Healthy Living

  • Healthy Living

Diet Exchange

  • 1.5 Carbohydrates
  • 3.5 Meat & Alternatives

Nutrition Bonus

Looking to add more fish to your diet? This flavourful meal is sure to win over both you and your family. And as a bonus, the tomatoes provide a good source of vitamin C.

Nutritional Information

Serving Size 4 servings, 1/4 recipe (321 g) each
Calories 320
% Daily Value
Total fat 6g
Saturated fat 1.5g
Cholesterol 45mg
Sodium 260mg
Carbohydrate 33g
Dietary fibre 3g
Sugars 5g
Protein 31g
Vitamin A 15 %DV
Vitamin C 40 %DV
Calcium 15 %DV
Iron 15 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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