Dump-and-Bake Italian Fish and Rice
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
White fish, rice, and broccoli bake together in one dish with Italian seasonings. Simple, healthy, and virtually no prep. A family-friendly weeknight dinner that practically makes itself.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- 1 (10.5 ounce) can condensed cream of celery soup
- 1 ¾ cups water ((or low-sodium chicken broth))
- 1 teaspoon Italian seasoning, (divided)
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- 1 cup uncooked long grain white rice
- 1 (12 ounce) package frozen broccoli florets (or cuts), (not thawed)
- 4 (4 ounce) white fish fillets (such as cod or mahi-mahi), (thawed if frozen)
- 1 ½ teaspoons olive oil
- Kosher salt and ground black pepper, (to taste)
- 1 tablespoon grated Parmesan cheese
- Optional garnish: chopped fresh herbs such as parsley or basil; fresh lemon wedges
At a glance
PER SERVING · TIME 65M
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 10m
- Cook
- 55m
- Sodium
- 745mg
- Total sugar
- 2g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 611mg
- Calcium
- 102mg
- Iron
- 0.92mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 745MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.