Rice Stuffed Fish Fillets
Delightful rice-stuffed fish fillets with a crispy breadcrumb topping, perfect for a light yet flavorful main course suitable for seafood lovers and family dinners.
Ingredients
Instructions
- In a medium saucepan, combine 2 cups water, rice/broccoli au gratin mix, and chopped green onions.
- Bring to a boil; reduce heat to medium-low and simmer for 10 minutes, stirring occasionally.
- Preheat oven broiler. Place flounder fillets on a work surface with the smooth side up.
- Spread 1/2 cup of the cooked rice mixture over each fillet and roll up starting at the narrow end.
- Place the fish rolls seam side down in a shallow baking dish.
- Sprinkle evenly with dry seasoned bread crumbs and drizzle with melted butter.
- Broil 5 to 6 inches from the heat for 4 to 5 minutes until golden and heated through.
- Serve with lemon wedges.
Tips & Substitutions
For a flavorful twist, consider adding some lemon zest or finely chopped herbs like parsley or dill to the rice mixture. If you don't have flounder, any mild white fish such as tilapia or sole can work well. Adjust the cooking time accordingly, as thicker fillets may require a bit more time under the broiler. This dish pairs beautifully with a side salad or steamed vegetables.
Serving Suggestions
Serve these rice stuffed fish fillets with lemon wedges for a fresh burst of flavor. A side of sautéed green beans or a light quinoa salad complements the dish nicely. For a complete meal, consider pairing with a glass of white wine or a crisp salad. Browse more American recipes for additional inspiration.
Storage & Reheating
Store leftover fish rolls in an airtight container in the refrigerator for up to 2 days. To reheat, place them in a preheated oven at 350°F (175°C) for about 10 minutes or until warmed through. Avoid using the microwave, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Rice Stuffed Fish Fillets contains roughly 434 calories, with 14g protein, 76g carbohydrates, and 8g fat. It is an excellent source of iron (31% of the Daily Value), protein (29% of the Daily Value), and dietary fiber (21% of the Daily Value), and a good source of calcium and vitamin C. Note that it is relatively high in sodium, at 740mg per serving (32% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use brown rice instead of the rice/broccoli au gratin mix?
Yes, you can use brown rice, but you'll need to adjust the cooking time and add seasonings to replicate the flavor of the au gratin mix. Cook the brown rice separately and then mix in steamed broccoli and cheese for a similar effect.
How can I make this recipe gluten-free?
To make it gluten-free, substitute the dry seasoned bread crumbs with gluten-free breadcrumbs or crushed gluten-free crackers. Also, ensure that the rice/broccoli au gratin mix is labeled gluten-free, or create a homemade version using gluten-free ingredients.
What can I serve with these fish fillets?
These fish fillets pair well with a variety of sides. Consider serving them with a light pasta salad, steamed asparagus, or a citrusy coleslaw. For a heartier option, consider pairing with roasted potatoes or a warm grain bowl.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).