Recipe for rice with fish. Calorie, chemical composition and nutritional value.

Fish casserole with rice - the simplest recipe with photos

Fish casserole with rice is an incredibly tasty dish for real gourmets. Puffed rice with the most tender white fish fillet under a beautiful cheese crust will conquer you from the first bite. Simple products, clear technology and a short cooking time will transform the dish into the category of signature dishes.

Stages of preparing fish casserole with rice in the oven

1. Fish fillets are pitted, cut into pieces or left as whole plates. Marinate. This stage is the most important. It is not recommended to skip it, since it is the marinade that gives the dish its unique charm.

Pickling

The prepared pieces are sprinkled with lemon juice, salted, and seasoned with spices. Mix everything well and leave at room temperature for half an hour.

Cooking

Boil the fish fillet in salted water for about twenty minutes.

Ground meat

The fish is twisted in a meat grinder or crushed using a blender.

Canned food

Drain the oil from your favorite canned food and chop the contents of the jar with a fork.

2. Boil the rice until half cooked.

3. The baking sheet is generously greased with butter.

4. Lay out fish, chopped onions or carrots fried with onions (ideal for red fish, as in the history of cooking pink salmon under a vegetable cap).

5. Lay rice.

6. Fill with filling and sprinkle with cheese.

7. Bake in an oven preheated to 200 degrees for 40 minutes.

8. Serve in portions with your favorite sauce and herbs.

Features, nuances and tricks of recipes for fish casserole in the oven with rice

Consistency of rice porridge

Rice is boiled in salted water in a ratio of 1:2 for about 20 minutes after boiling. Be sure to cover it and after turning off the heat, leave it in the saucepan for another five to ten minutes without removing the lid. It turns out to be semi-finished porridge. The main criterion is viscosity. A crumbly structure is not suitable.

Rice is taken short-grained, as it contains a higher amount of gluten.

Often, thrifty housewives take yesterday's rice left over from lunch or dinner. Placing it in a casserole gives the product an interesting new life.

Tasty additives to improve the taste of rice casserole with fish in the oven:

tomatoes;
tomato paste,
onion;
boiled eggs;
fried carrots;
cheese.

Filling options:

eggs + sour cream and spices;
mayonnaise + cheese;
milk + cheese + eggs;
cream + cheese;
eggs and salt.

Bouquet of spices:

ground black pepper;
dried basil, oregano;
fresh dill, parsley, cilantro.

How to make a casserole with rice and canned fish

Many people prefer to use canned food as a spread on sandwiches, an addition to a puff salad, or the main ingredient in fish soup. However, using canned fillet to prepare a casserole is economical (you can feed a large number of people), tasty and non-trivial.

What do we take?

Short grain rice – 200 g;
a jar of your favorite canned food in tomato or oil – 1 pc.;
onions – 2 pcs.;
sour cream – 100 ml;
cheese – 200 g;
tomatoes – 2 pcs.;
chicken eggs – 2 pcs.;
salt, spices, herbs - to taste.

Steps

Open the jar, remove the bones from the fish pieces, and mash with a fork.
Boil the rice in 400 ml of water until half cooked.
Chop the onion.
Beat eggs with sour cream, salt, spices. You can add mayonnaise or cream instead of sour cream to the filling for casserole with canned fish, rice and eggs.
Place half the rice in a greased pan, followed by a layer of fish, onions and the remaining rice. Decorate the top with tomato slices.
Sprinkle with grated cheese. You can put half on the onion layer.
Fill with filling.
Bake in an oven preheated to 200 degrees for 40 minutes.

Recipe for a delicious casserole with minced fish and rice

Boil 250 g of rice until half cooked. Cool.

Mix minced fish (300 g) with sautéed onions (2 pcs.), ground black pepper and salt.

Place half the rice mixed with a beaten chicken egg in a greased pan. Spread the minced meat with onions and level it out.

Cover with remaining rice.

Fill everything with eggs beaten with milk (2 pieces + 200 ml). Sprinkle with grated cheese (100 g) or breadcrumbs (100 g).

Bake in an oven preheated to 210 degrees for 45-60 minutes.

fish casserole recipe.

Proven recipe for fish casserole with rice - instructions and step-by-step photos

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Source: https://recepty-s-foto.ru/recipe/ryibnaya-zapekanka-s-risom

Ingredient:

chum salmon – 200 grams;
smoked salmon – 150 grams;
chicken eggs – 3 pcs;
onion – 1 piece;
garlic – 3 cloves;
fresh ginger – 3 cm piece;
curry – 1 tbsp. spoon;
chili pepper – 1 piece (or to taste);
tomato – 1 piece (or 6 cherry tomatoes);
rice – 1 glass;
fresh parsley - 3 sprigs;
lemon juice – 3 tbsp. spoons;
bay leaf 1 pc., allspice peas 3 pcs., 1 tbsp. a spoonful of butter - for stewing fish;
salt, pepper - to taste;

PP fish casserole

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Fish casserole is an excellent opportunity to diversify not only your regular diet, but also your dietary one. There are a huge number of recipes that are suitable for any diet and can satisfy the desires of even the most demanding gourmet.

To properly prepare pp fish casserole, it is important to remember the following:

Avoid fatty and high-calorie ingredients. A very common ingredient in regular casseroles is mayonnaise, full-fat sour cream or cream. Of course, with such additives your dish will undoubtedly be tasty, but at the same time high in calories. 100 grams of mayonnaise contains about 680 calories, so you should think twice before using such an ingredient. To reduce the calorie content of fish casserole, replace mayonnaise or full-fat sour cream with natural yogurt, and add milk instead of heavy cream! You can even use skim milk, it only contains 30 calories per 100 grams!
The calorie content of this dish also depends on what type of fish you use. Fatty fish include mackerel, halibut, saury, and silver carp. The calorie content of these types of fish can reach 250 calories. Speaking of low-fat varieties, it is necessary to note hake, pike perch, carp, pollock - their calorie content does not exceed 100 calories per 100 grams, so they can be safely included in the diet menu.
There are also moderately fatty varieties of fish - river, trout, salmon, pink salmon, tuna, chum salmon - they can also be included in the diet.
When preparing pp casseroles, try not to use a lot of vegetable oil for frying. If you need to fry anything, use minimal oil and a good non-stick pan.
If you use cheese in a recipe, try to keep it low-fat cheese. Give preference to low-fat cheeses - Gaudette, Oltermani, Chechil. You can also use Mozzarella cheese.
To reduce the calorie content of fish casserole, be sure to add more vegetables. Vegetables such as broccoli, cauliflower, green beans, white cabbage, and green peas are ideally combined with fish.

Potato casserole with fish in the oven

For this dish you will need:

500 grams of fish fillet. In our case, we will use pink salmon. Wash the fillet and cut into small slices. Salt and pepper. Mix thoroughly.
5 medium potatoes. Wash, peel and cut into slices. Salt and pepper. Mix thoroughly.
1 medium onion and 1 medium carrot. Grate the carrots on a medium grater and cut the onion into half rings. Mix the vegetables and don’t fry them! This way we will make our pp dish less caloric.
200 ml milk. You can, of course, use cream, but then you will end up with a dish that is too high in calories. The ideal option is milk. 100 ml of milk contains only about 50 calories.
50−70 grams of cheese. We grate it.
Salt and spices to taste.

Place potatoes in a baking container. Place fish slices on top, then the vegetable mixture. Pour milk all over it and sprinkle cheese on top. Cover the pan with foil and place in the oven for one hour at 180-200 degrees.

Sprinkle the finished fish casserole with fresh herbs.

Dietary fish casserole with vegetables in the oven

You will need the following ingredients:

400 grams of fish. We use any white fish. We wash the fillet and cut it into pieces. Salt, pepper and sprinkle with a little lemon juice.
400 grams of vegetable mixture. A mixture of broccoli, green beans, peas and carrots is ideal.
2 eggs and 200 ml low-fat milk. Beat everything with a mixer. salt and pepper.
Salt and spices to your taste.

Place pieces of fish in a baking container, pour the vegetable mixture on top and pour the egg-milk mixture over everything. Place in the oven for 35-40 minutes and the dietary fish and vegetable casserole is ready!

Fish casserole with rice in the oven

For this recipe you will need:

500 grams of fish fillet. You will need 2 pieces of fillet. In this recipe there is no need to cut the fish into pieces, we will use whole pieces of fillet. If you have a frozen fillet, be sure to wait until it is completely defrosted so that all the excess water is gone. Then salt and pepper the fillet and sprinkle with lemon juice.
300 grams of rice. It needs to be boiled in slightly salted water and then cooled completely. The rice should be crumbly. Divide the rice into two equal portions.
200 ml milk. Out of habit, we use low-fat milk.
2 eggs. Beat in a mixer together with milk, salt and pepper.
50 grams of cheese. Grate on a fine or medium grater.
Salt and spices to your taste.

Place one portion of rice in a baking dish. Place the fish fillet and the rest of the rice on top. Pour in the milk-egg mixture and sprinkle with cheese. Cook in the oven, preheated to 180 degrees. Cooking time – 60 minutes.

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Casserole with red fish

You will need:

500 grams of any red fish. Wash the fillet, cut into pieces, salt, pepper and sprinkle with lemon juice.
200 grams of green beans. This is an ideal ingredient if you are following a healthy diet. The calorie content of beans is extremely low - only 22 calories per 100 grams. But this vegetable contains a lot of fiber, which cleanses our intestines. The beans must first be boiled a little in salted water.
2 tomatoes. Cut them into small pieces.
3 chicken eggs. We use 2 yolks and 3 whites. Beat everything with a mixer until smooth, add salt and pepper.
Any greens you like.

Mix fish, already boiled beans and tomatoes. You can add any dry herbs for taste. Place everything in a baking dish and fill with egg mixture. Place in the oven, preheated to 180 degrees, for 30-40 minutes.

Casserole with pasta and fish in the oven

Prepare the following ingredients:

200 grams of any white fish fillet. Wash and cut into small pieces.
100 grams of pasta. Be sure to use durum wheat pasta. Boil them in salted water.
400 grams of tomato juice. You can use tomatoes in their own juice, just grind them first until smooth.
30 grams of cheese.
2 slices slightly stale bread.
Any dry herbs to your taste.
1 medium onion. Finely chop.
1 tablespoon olive oil.

Take a non-stick frying pan and fry the onion in it, you can also add a little garlic if desired. When the onion is browned, add dry herbs, fish and pour tomato juice over everything. We also send the boiled pasta there and simmer until the tomato juice evaporates. You will need approximately 10 minutes.

Meanwhile, in a blender, grind the cheese along with the loaf and dry herbs.

As soon as the tomato juice has evaporated, transfer everything to a baking container and sprinkle with the cheese mixture. Place in the oven for 25 minutes. Sprinkle the finished dish with herbs.

Minced fish casserole in the oven

Prepare the following ingredients:

300 grams of minced fish. We use minced white fish. It can be prepared using a meat grinder or blender.
1 small onion. Finely chop. and immediately add to the minced fish.
1 medium carrot. Grate on a fine or medium grater.
200 grams of broccoli. Grind using a blender.
200 grams of zucchini. Grate on a fine or medium grater. Let it sit for a bit so that you can drain the juice later.
3 eggs. We use 3 whites and 1 yolk. Beat everything thoroughly. Salt and pepper.
Salt and spices to taste.

Add the egg mixture to the minced fish and onions and mix thoroughly. Now we divide the minced meat into three parts. We put vegetables in each part - carrots in one, broccoli in another, zucchini in the third.

Mix each part of the minced meat thoroughly. If desired, you can add your favorite dry herbs or fresh herbs. Now place each part in turn in the mold.

Brush the top of the casserole with egg and place in the oven for 60-70 minutes at 180 degrees.

Fish casserole with cabbage in the oven

You will need:

300 grams of fish fillet. Cut into slices, salt, pepper, sprinkle with lemon juice.
Half a head of medium cabbage. Finely chop, add water, salt and simmer until half cooked. On average it will take you about 15-20 minutes.
1 medium onion and 1 medium carrot. Fry in one spoon of vegetable oil.
2 eggs. Beat them together with low-fat milk (100 ml), salt and pepper.

Mix the slightly boiled cabbage with the fried vegetables and mix thoroughly. Place a layer of cabbage in a baking dish, then a layer of fish and again a layer of cabbage. Fill everything with the egg-milk mixture and place in the oven for 60 minutes.