Directions:
- Preheat oven to 375°F.
- Grease a 9x13-inch glass baking pan.
- Prepare rice (pilaf, broccoli cheese, long grain and wild or other flavour) according to package directions (butter need not be added) and spread into bottom of baking dish.
- Distribute 1 cup of grated cheese over the rice.
- Saute sliced mushrooms about 10 minutes or until just cooked and put in single layer over grated cheese in casserole.
- Arrange raw spinach leaves over layer of mushrooms.
- Saute diced onion in a bit of oil until it begins to soften and sprinkle evenly over spinach.
- Arrange fish over the onion layer and sprinkle with pepper.
- Top with remainder of cheese and bake for 40 minutes or until fish flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 348.38 Kcal (1459 kJ) | ||
| Calories from fat | 169.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.87g | 29% | |
|---|---|---|---|
| Cholesterol | 144mg | 48% | |
| Sodium | 928.23mg | 39% | |
| Potassium | 687.01mg | 15% | |
| Total Carbs | 3.11g | 1% | |
| Sugars | 1.95g | 8% | |
| Dietary Fiber | 0.96g | 4% | |
| Protein | 39.65g | 79% | |
| Vitamin C | 4.3mg | 7% | |
| Iron | 1.5mg | 8% | |
| Calcium | 375mg | 38% | |
| Amount Per 100 g | |||
| Calories | 100.42 Kcal (420 kJ) | ||
| Calories from fat | 48.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.44g | 29% | |
|---|---|---|---|
| Cholesterol | 41.51mg | 48% | |
| Sodium | 267.56mg | 39% | |
| Potassium | 198.03mg | 15% | |
| Total Carbs | 0.9g | 1% | |
| Sugars | 0.56g | 8% | |
| Dietary Fiber | 0.28g | 4% | |
| Protein | 11.43g | 79% | |
| Vitamin C | 1.2mg | 7% | |
| Iron | 0.4mg | 8% | |
| Calcium | 108.1mg | 38% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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