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4.6 from 10 votes

Dump-and-Bake Italian Fish Recipe with Broccoli and Rice

​​​​​​​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
Prep Time 5 minutes
Cook Time 50 minutes
0 minutes
Total Time 55 minutes
Servings 4 people
Calories 366kcal
Author Blair Lonergan

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

  • Preheat oven to 375 degrees F. Spray a large baking dish (about 9 x 13 inches) with cooking spray.
  • 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.
  • Stir in uncooked rice and frozen broccoli. Transfer to the prepared baking dish and cover tightly with foil.
  • Bake for 30 minutes.
  • 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.
  • After the rice has baked for 30 minutes, remove from the oven, stir, and place the fish fillets on top.
  • 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.
  • 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.

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

Serving: 1/4 of recipe | Calories: 366kcal | Carbohydrates: 48g | Protein: 27g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 58mg | Sodium: 498mg | Potassium: 876mg | Fiber: 3g | Sugar: 2g | Vitamin A: 810IU | Vitamin C: 80.8mg | Calcium: 117mg | Iron: 2mg