Easy Curried Fish Casserole Recipe | Healthy & Flavorful

INGREDIENTS

Nonstick cooking spray 2 cups thinly sliced bok choy or napa cabbage 1 cup sliced red bell pepper, divided 1/2 cup uncooked quick-cooking brown rice 1/3 cup plus 3 tablespoons water, divided 4 Tilapia or white fish fillets (1/4 pound each) 1/2 teaspoon salt, divided 1 cup fat-free reduced-sodium chicken broth 1 teaspoon curry powder 3/4 teaspoon sugar 1 tablespoon cornstarch 1/4 cup finely chopped green onions (optional)

PREPARATION:

1. Preheat oven to 350°F. Spray 13X9-inch baking dish with cooking spray. Add bok choy, 1/2 cup bell pepper, rice and 1/3 cup water; toss gently to blend.
2. Arrange fillets over vegetables; sprinkle with 1/4 teaspoon salt. Cover with foil; bake 30 minutes or until fish flakes when tested with fork.
3. Meanwhile, combine broth, remaining 1/2 cup bell pepper, curry powder, sugar and remaining 1/4 teaspoon salt in small saucepan. Bring to a boil over medium-high heat. Cook and stir 1 minute.
4. Combine cornstarch and remaining 3 tablespoons water in small bowl; stir until completely dissolved. Add to curry mixture; cook and stir 1 minute, scraping bottom and side of pan to prevent sticking.
5. Serve fish fillets over rice and vegetable mixture. Spoon sauce over top. Garnish with green onions.

This recipe appears in: Asian NUTRITIONAL INFORMATION: Serving Size: 1 fish fillet with 1/2 cup rice-vegetable mixture and 1/4 cup sauce Sodium 55 mg Protein <2 g Fiber 2 g Carbohydrate 24 g Cholesterol 6 mg Saturated Fat <1 g Total Fat 3 g Calories from Fat 12 % Calories 231 DIETARY EXCHANGE: Meat 3 Starch 1-1/2