27 Jun Oven-roasted Fish with Herbed Rice

One of my comfort foods growing  up was boiled rice tossed in the skillet that fish was shallow-fried. Gobbling up the rice coated with all the browned spices and crunchy fish bits was considered an indulgence in those simpler times.

However, being averse to frying (and cleaning up after), I make a comparable, less greasy dish in the oven when the craving strikes or nostalgia beckons. An added benefit to this dish is that if the fish had been marinated ahead of time, you can have dinner served in under an hour.

I start with thawing out pre-packaged frozen Tilapia (less likely to overcook) fillets. Catfish fillets would work well too.

 

Once thawed, I marinate them for an hour in Tony Chachere’s Cajun seasoning (which has salt so don’t add any separately), ground black pepper, cayenne powder, dried oregano, garlic powder, oil and vinegar.

 

A paella pan is great to make such dishes in the oven. A large baking pan would work too if it is large enough that the fish fillets can lay flat without overlapping.

When ready to make the dish, preheat the oven to 450 degree F with a rack in the middle of the oven. Chop a a bell pepper and onion into large chunks so as to prevent it from burning in the hot oven.

For the novice, to chop a bell pepper, first slice around the core.

 

Next, slice them into thick long pieces and then horizontally into large chunks.

Cut the onions into large chunks too.

Put these in the paella pan .

Drizzle all the  accumulated marinade over the peppers and onion, give it a good stir and distribute it evenly in the pan.

Cover all the peppers and onion with the marinated fish and drain any leftover marinade over the fish.

Bake for 40 minutes.

While that is going make the Herbed Rice. I love to use fresh herbs from the garden for this. A medley of thyme, oregano, rosemary, sage and mint work well.

Wash the leaves and put them in a 2qt (or 2L)sauce pan

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The other stars that transform the lowly rice into a fragrant flavorful medley are butter and broth (or bouillon cube).

Put the butter in the pan and place on medium heat. Frying the herbs will impart its flavor to the butter which will in turn flavor the rice.

 

For the rice, I use I use Adolphus or Mahatma long grain rice. Any long grain rice that cooks in about 20 mts will work. Put the rice in and fry with constant stirring till it changes from translucent to opaque.  This keeps the rice from sticking to each other when cooked.

Add the broth (or bouillon cube and water) and bring to a boil. Once boiling, turn down the heat to the lowest setting, cover and cook for 20 mts or until all the water is absorbed.

 

After the fish has baked for 40 minutes take it out. It should have browned nicely.

  

With a spatula, carefully bring the peppers and onion to the top. They should be soft and well roasted.

 

Mix the rice well and arrange around the fish in  the paella pan.

 

Garnish with chopped cilantro (my personal preference) or flat leaf parsley as desired. When serving be sure to mix the rice with the fish, peppers, onion and the juices under the fish gently so as not to break up the fish. Serve immediately.

Oven-roasted Fish with Herbed Rice

Cook Time: 40 mts.     

Prep Time:10 mts  Serves: 8

Ingredients:

For the Fish:

2 lbs Tilapia/Catfish Fillets

1/4 cup vegetable oil

1/4 cup vinegar

1 tsp cayenne powder ( less if you don’t like spicy)

1tsp Tony Chachere’s Cajun seasoning ( If you don’t have this, use 1 tsp of salt and a little extra of the other spices in this list)

1 tsp powdered black pepper

2 tsp garlic powder

1 tsp dried oregano

1 large red, yellow or orange bell pepper

1 medium yellow onion

For the Rice (double or a increase by 1 1/2 if you have big eaters)

1 cup long or extra long grain rice

2 cups broth (or water and bouillon cubes to make 2 cups of broth according to package instructions)

1/2 cup washed leaves of assorted herbs (oregano, rosemary, sage, thyme, mint)

1 Tbsp butter

Garnish: chopped cilantro or flat leaf parsley

Method:

Fish:

1. Marinate the fish in oil, vinegar, and all the spices for one hour.

2. Preheat the oven to 450 degrees F

3. Chop the pepper and onion into large pieces and put in paella pan.

4. Drizzle accumulated fish marinade over this, give it a good stir and distribute evenly.

5. Cover this with fish fillets with no or minimal overlapping.

6. Bake in the center of preheated oven for 40 mts.

7. After baking, carefully bring up the peppers and onion from under the fish.

Rice:

1. Put the herbs and butter in a 2qt (or 2L) sauce pan over medium heat and cook until the leaves are lightly toasted.

2. Add the rice and cook until it is opaque.

3. Pour in the broth and bring to a boil.

4. Turn the heat down to the lowest setting, cover and cook for 20 mts or until all the water is absorbed.

5. Give it a good stir and arrange around the fish in the paella pan.

6. Garnish with chopped cilantro or flat leaf parsley.

7. Mix the rice with fish, peppers, onion and sauce under the fish gently so as not to break up the fish and serve hot.