Contreras Fish Casserole

Jun 02, 2023June 2, 20230 4
Delicious Contreras Fish Casserole recipe for a healthy lunch or dinner
in Fish

Prep

20 min

Cook

30 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups brown rice , cooked
1 lb fish ( fresh or frozen )
3 tablespoons margarine
1 teaspoon salt
1 dash cayenne pepper ( dash to 1 tsp . )
3 tablespoons flour
1 1/2 cups milk
1 green pepper , diced
1 tomatoes , diced
1 tablespoon margarine

Nutrision Information

Servings Per Recipe
4
Calories
328
Sugar
2g
Fat
13g
The Contreras Fish Casserole is a healthy and delicious meal that can be enjoyed for lunch or dinner. This recipe combines the goodness of fish with the wholesome benefits of brown rice, to create a tasty and nutritious dish that is both satisfying and nourishing. The casserole is easy to make and is a great option for those who are looking for healthy and filling options for their meals. The diced green pepper and tomato add a colorful and flavorful touch to the casserole, making it a feast for the eyes as well.

Instructions

1.Preheat oven to 350 degrees F (175 degrees C).
2.In a medium-sized bowl, mix together the cooked brown rice and fish.
3.Melt the margarine in a saucepan over medium heat. Add the salt and cayenne pepper, stirring until mixed well. Add in the flour, stirring constantly until the mixture is smooth and bubbly. Gradually stir in the milk, continuing to cook and stir until the mixture comes to a boil. Reduce the heat to a simmer and stir in the diced green pepper and tomato.
4.Pour the sauce over the fish and rice mixture. Sprinkle with bread crumbs and dot with the remaining tablespoon of margarine.
5.Bake in the preheated oven for 30 minutes or until hot and bubbly.

PROS

A healthy and delicious fish casserole that is easy to make, this recipe is perfect for lunch or dinner.

Brown rice and fish are both good sources of protein and essential nutrients.

CONS

The casserole takes a little bit of prep time and oven time, so may not be the quickest meal to put together.

Fresh fish can be expensive and may not be available in all locations.

HEALTH & BENEFITS

This recipe is a great source of protein and essential nutrients, including omega-3 fatty acids.
Brown rice is a good source of fiber, which is important for maintaining healthy digestion.

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