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Dr. Pat’s Healthy Recipes: Salsa Fish and Rice

April 30, 2008 in Healthy Lifestyle by Dr. Pat Ferrari | No comments

Fish and rice with a Southwestern twist! This is a variation of Colorful Fish Fillets, but a few substitutions make it an entirely new dish. Fire-roasted corn, tomatoes and green chilies flavor the fish, and the rice cooks with salsa for a quicker version of Spanish rice…

Look for roasted corn in the freezer section of specialty markets or better yet, make extra to freeze next time you are grilling.

Salsa Fish Fillets

1 lb. whitefish fillets (snapper or rockfish are good choices here)

salt and freshly ground pepper to taste

½ medium onion, diced

1 bell pepper, diced

½ cup diced green chilies, fresh or canned

¾ cup tomato, seeded and diced

¾ cup yellow corn, plain or roasted (straight from the freezer)

2 tablespoons butter

Arrange the fish fillets in a single layer in a greased microwave-safe dish. Season the fillets with salt and pepper, layer the veggies and dot with butter. Cover with microwave-safe plastic wrap; vent one corner to allow steam to escape. Microwave on high 6 to 8 minutes, check for doneness. Thicker fillets will require more time, but check every 2 minutes to avoid overcooking. The fish is done when it is opaque and flakes easily with a fork. Let stand covered 2 to 3 minutes, then serve with Easy Salsa Rice. Serves 3 to 4.

Easy Salsa Rice

1 cup long grain rice

2 tablespoons oil

1 ¾ cups chicken or vegetable broth, heated

½ cup thick and chunky salsa

Heat the oil in a saucepan over medium heat and cook the rice until lightly browned. Stir in the hot broth and the salsa, cover and simmer on low until the liquid is absorbed, about 20 minutes.

Add a quick side dish of sliced avocadoes on a bed of lettuce and dinner is served!

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Tags: child health, Dr. Pat, fish, healthy eating, healthy kids, recipes