Baked Fish on Rice Pilaf Ingredients 1/2 pound sliced fresh Mushrooms 1 cup chopped Onion 3 cups cooked Rice 2 tablespoons chopped Parsley 1 (2 ounce) jar diced Pimentos (drained) 1 1/2 pounds Flounder or other fish filets 1/4 cup Balsamic Vinegar 2 tablespoons Lemon Juice 1/3 cup dry White Wine Salt and Pepper to taste 2 Tomatoes (thinly sliced) 2/3 cup shredded Reduced-Fat Cheddar Cheese Cooking Directions Preheat the oven to 350 degrees F. In a skillet coated with non-stick cooking spray, saute the mushrooms and onion until tender (about 8 minutes). Stir in the rice, parsley and pimentos, mixing well. Turn out into a shallow 2 quart casserole coated with non-stick cooking spray. Arrange the filets on top of the rice mixture. Combine the vinegar, lemon juice and wine and pour over the fish. Season with salt and pepper. Bake for 15 minutes. Cover the filets with the tomato slices and continue baking for 5 minutes. Sprinkle with the cheddar and bake another 5 minutes or until filets are white and flaky and the cheese is melted. Nutrition Information Per Serving: 281 calories 4.6 g Total Fat 2.2 g Saturated Fat 65 mg Cholesterol 26.6 g Protein 30.2 g Carbohydrates 205 mg Sodium Clegg H. Trim & Terrific One-Dish Favorites. Clarkson Potter; New York, New York; 1997. back to list of recipes