Low Fat Fish Bake With Butternut Squash Rice Recipes

LOW FAT GARDEN VEGETABLE BAKE (WITH BISQUICK)

Low Fat Garden Vegetable Bake (With Bisquick) image

I got this healthy and very low fat recipe from the Betty Crocker website. You can play around with the recipe depending on your preferences (or what you have on hand). You can use 1 cup of sweet peas, chopped broccoli or 1-inch asparagus pieces for the zucchini.

Provided by blucoat

Categories Lunch/Snacks

Time 50m

Yield 6 serving(s)

Number Of Ingredients 10

Ingredients

1/2 cup grated reduced-fat parmesan cheese, topping
1 cup chopped zucchini
2/3 cup sweet whole kernel corn
1 small tomatoes, chopped (1/2 cup)
1 medium onion, chopped (1/2 cup)
3/4 cup Bisquick Heart Smart mix
1 cup nonfat milk (skim)
1/2 cup fat-free liquid egg product or 4 egg whites
1/2 teaspoon salt
1/4 teaspoon pepper

Steps:

Heat oven to 400°F Spray 8-inch square (2-quart) glass baking dish with cooking spray. Sprinkle 1/4 cup of the cheese in baking dish. Top with zucchini, corn, tomato and onion. Sprinkle remaining 1/4 cup cheese over vegetables.
In small bowl, stir remaining ingredients until blended. Pour over vegetables and cheese.
Bake uncovered 32 to 35 minutes or until knife inserted in center comes out clean. Let stand 5 minutes before cutting. [High Altitude (3500-6500 ft): Increase Bisquick Heart Smart® mix to 1 cup. Bake 35 to 38 minutes.].

Nutrition Facts : Calories 43, Fat 0.3, SaturatedFat 0.1, Cholesterol 0.8, Sodium 257.4, Carbohydrate 8.6, Fiber 1.1, Sugar 4.3, Protein 2.4

BROCCOLI FISH BAKE

Broccoli Fish Bake image

Make and share this Broccoli Fish Bake recipe from Food.com.

Provided by BrendaM

Categories Vegetable

Time 25m

Yield 4 serving(s)

Number Of Ingredients 8

Ingredients

1 (10 ounce) package frozen broccoli stems or 1 lb fresh broccoli, cut into spears,cooked and drained
1 lb firm white fish fillet, fresh or thawed frozen (cod, haddock or halibut)
1 can campbells healthy request cream of broccoli soup or 1 can cream of celery soup
1/3 cup skim milk
1/4 cup shredded cheese
2 tablespoons dry breadcrumbs
1 teaspoon margarine, melted
1/8 teaspoon paprika

Steps:

Preheat oven to 450 degrees.
In 2 quart shallow baking dish, arrange broccoli.
Top with fish.
In small bowl mix soup and milk and pour over fish.
Sprinkle cheese over soup mixture.
Mix bread crumbs, margarine and paprika and sprinkle over cheese.
Bake for 20 minutes or until fish flakes easily when tested with fork.

CRISPY CAULIFLOWER FISH BAKE

Crispy Cauliflower Fish Bake image

Comfort food with fish. From Curtis Stone's special dishes for Coles Supermarkets, haven't made it yet but I suspect it would work well. You could use any fish really or even chicken.

Provided by Chickee

Categories < 60 Mins

Time 55m

Yield 4 serving(s)

Number Of Ingredients 11

Ingredients

600 g cauliflower, cut into small florets
2 1/2 cups milk
salt & pepper
2 tablespoons olive oil
1 small brown onion, finely chopped
2 small carrots, diced
1 celery rib, diced
1 garlic clove, finely chopped
400 g pink ling fillets, cut into 3cm chunks
1 tablespoon chopped dill
4 slices multigrain bread, torn into large chunks

Steps:

Preheat oven to 220°C conventional/200°C fan forced.
Place cauliflower and milk in a medium sized saucepan over medium heat. Bring to low simmer and cook for 5-7 minutes, until soft.
Strain cauliflower and reserve milk.
Puree cauliflower in blender until very smooth and thick. Add reserved milk if needed. Season with salt and pepper to taste and set aside.
Heat 1 tbsp oil in large frying pan over medium heat and add onion. Cook for 3 minutes until softened.
Add carrots, celery and garlic and cook for 5 minutes until tender. Season with salt and pepper to taste.
Add fish, cauliflower purée and dill into the pan with the onion mixture and combine well. Pour into small greased baking dish.
Toss bread with 1 tbsp oil. Scatter over fish mixture. Bake on top rack in oven for 20 minutes, or until bread is golden brown. Remove from oven and serve.

Nutrition Facts : Calories 214.9, Fat 12.6, SaturatedFat 4.5, Cholesterol 21.4, Sodium 145.8, Carbohydrate 19.8, Fiber 4.9, Sugar 5.7, Protein 8.5

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