3 from 2 votes
Dump-and-Bake Italian Fish Recipe with Broccoli and Rice
Prep Time
5 mins
Cook Time
50 mins
Total Time
55 mins
 
​​​​​​​This Dump-and-Bake Italian Fish Recipe with Broccoli and Rice is an entire meal that cooks in one dish!


Course: Dinner
Cuisine: Italian
Keyword: cod, fish recipe
Servings: 4 people
Calories: 366 kcal
Author: Blair
Ingredients
  • 1 (10.5 ounce) can condensed cream of celery soup (NOT diluted)
  • ¾ cup water
  • ¾ teaspoon Italian seasoning divided
  • ¼ teaspoon garlic powder
  • 1 cup uncooked long grain white rice
  • 1 (12.6 ounce) bag frozen baby broccoli florets (or cuts), NOT thawed
  • 1 lb. white fish fillets (such as cod or mahi-mahi) , about 4 ounces each, thawed if frozen
  • 1 ½ teaspoons olive oil
  • Salt and pepper to taste
  • 1 tablespoon grated Parmesan cheese
Instructions
  1. Preheat oven to 375 degrees F. Spray a large baking dish (about 9 x 13 inches) with cooking spray.
  2. In prepared dish or in a separate bowl, whisk together condensed soup, water, ¼ teaspoon of Italian seasoning, garlic powder, ½ teaspoon of salt, and ¼ teaspoon of pepper.
  3. Stir in uncooked rice and frozen broccoli. Transfer to the prepared baking dish and cover tightly with foil.
  4. Bake for 30 minutes.
  5. While the rice is in the oven, pat the fish dry and rub with olive oil. Season with salt and pepper to taste, and sprinkle with remaining ½ teaspoon of Italian seasoning. Sprinkle Parmesan cheese on top.
  6. After the rice has baked for 30 minutes, remove from the oven, stir, and place the fish fillets on top.
  7. Cover with foil and return to the oven for 20-25 more minutes, or until fish flakes easily with a fork and rice is tender.
  8. For a crispy finish on the fish, during the final 3-5 minutes of baking time, I like to remove the foil and put the dish under the broiler.
Recipe Notes

Cooking Just for Two? Cut the ingredients in half and bake the fish in an 8-inch square pan. The rest of the cooking instructions remain the same.

Nutrition Facts
Dump-and-Bake Italian Fish Recipe with Broccoli and Rice
Amount Per Serving (1 /4 of recipe)
Calories 366 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Cholesterol 58mg 19%
Sodium 498mg 21%
Potassium 876mg 25%
Total Carbohydrates 48g 16%
Dietary Fiber 3g 12%
Sugars 2g
Protein 27g 54%
Vitamin A 16.2%
Vitamin C 97.9%
Calcium 11.7%
Iron 10.9%
* Percent Daily Values are based on a 2000 calorie diet.