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Saturday, October 29, 2011

[Fish and rice] Baked fish and rice with cauliflower

I love fish as I said before.
Fish is one of the food I can eat 7 days in a row.

Mr. D likes fish, not as much as I do, though.
His favorite is raw fish, i.e. sashimi,
but it's really hard to find a fish of good quality to eat raw in inland like Ottawa.

Remi and Pablo don't even imagine, yet, a human being eating raw fish.
Well, let's see how these fellows develop their palates~ :)

But untile then,
mostly, we eat cooked fish at home.

Well, I made up this recipe to feed more fish to the kids.
With this recipe you can hide fish among other stuff. 
Remi and Pablo don't even notice it unless I tell them.

And it tastes really good and healthy :)
Does it sound weird? But it is true.
You can make it more cheesy if you want.
But I prefer putting only a thin layer of grated cheese so that I can taste the flavour of white flesh fish.

If you are the only one in your household  like fish,
you should try this recipe. All your family will love this.

And another bonus is that it's very easy to make.

Here goes the recipe:


1+1/2 cups chicken broth, very hot
1 cup uncooked long grain rice, preferably basmati
1/2 + 1/2 teaspoon Cajun seasoning
1/4 teaspoon onion powder
1/2 teaspoon oregano
1/2 bunch broccoli, cut into small pieces
1/2 - 1 bunch cauliflower, cut into small pieces
1 small onion, chopped
1 pound fresh or frozen white flesh fish fillets, thawed if frozen
2/3 cup mozzarella, grated if not done yet
olive oil

How to make:

I grated cheese first.
I seldom buy a shredded cheese.
I buy block cheese when they go on sale.

1. Season fish generously with salt and pepper.

Cut fish into about 3-inch-sizes.

2. Cook cauliflower & broccoli in boiling water for 2 minutes 

Drain the vegetables,

before you cut them into a kids-bite sizes.

Preheat oven to 375 degrees Fahrenheit.

2. In a heated skillet, saute onion with about 1 tablespoon of olive oil.

3. Add rinsed rice and coat rice well with sauteed onion.

4. In a 11" * 8" or bigger size baking pan, pour the ingredients from the skillet and add chicken broth.
Then, mix well with oregano, 1/2 teaspoon Cajun seasoning and onion powder.

Cover the baking dish with aluminium foil and cook it in a preheated oven for about 15 minutes.

Uncover and stir in broccoli and cauliflower.

There still is chicken broth, not fully absorbed yet.

Place fish fillets on top and cover the baking dish again with foil
Bake for another 25-30 minutes.

Take out the baking dish out of oven,
and switch to the "broil" mode.

and flake fish fillets with fork.

Season with unused 1/2 teaspoon Cajun powder.

Sprinkle with mozzarella cheese,
and put the baking dish back to the oven under broil for 2-3 minutes, only until the cheese is melted well.

3 minutes under the broil will tan your fish & rice with cheese like this :)
This doesn't look like it is hiding(?) 1 pound of fish fillets

It's pretty easy, isn't it?

It takes less than an hour to prepare and all your family members will like it.
If there is some leftover, this is also an excellent lunch box item.

I bring a leftover for lunch.

I just took so detailed photos.
As you see, it's very easy to make.


Bon App├ętit!

Baked fish and rice with Cauliflower


  1. Fantastic! Just what I need to get some fish into my 2 young boys diets. Sneaky...

  2. Hi Amateur Cook,
    yes, this can be a very sly dish for kids who don't like fish :)
    Hope your boys like this baked fish and rice as mines do!