Better Than The Freezer Aisle: Tortilla Crusted Fish with Creamy Mexican Rice - Ready to Eat Dinner
Encased in a golden tortilla chip crust, humble fish fillets take center stage in this Mexican-inspired diet meal. Rounded out by a creamy rice dotted with poblano peppers, corn, and parsley this dish is the latest addition to our Better Than The Freezer Aisle collection that'll help you save on both time and money.
Ingredients
- 2 tablespoons mince Onion
- 2 tablespoons seed and dice Pepper, Poblano
- 1 tablespoon seed and dice Red Chile Pepper
- 1 teaspoon mince Garlic, Cloves
- 8 ounces Tortilla Chips, Baked
- 1 ¾ cups Water #1
- 1 cup Jasmine Rice
- 1 teaspoon Salt
- 2 tablespoons Butter
- 2 tablespoons Flour, All-Purpose #1
- 1 cup Skim Milk
- ½ cups Sour Cream, Fat Free
- ½ cups Cheddar Cheese, Shredded, Fat Free
- ¾ cups Corn, Frozen
- 1 teaspoon juice Lime
- ¼ teaspoons Cumin
- ½ teaspoons Parsley, Dried
- 1 individual Egg
- 2 tablespoons Water #2
- ¾ cups Flour, All-Purpose #2
- ½ teaspoons Garlic Salt
- ¼ teaspoons Black Pepper
- 1 pound Alaskan Pollock Fillets
Containers
Supplies
Cooking Instructions
Freeze For Later Cooking Day Directions
These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).
Why would I want to freeze this?
- Place minced onion, poblano pepper, chili pepper and garlic all in a small bowl and set aside.
- 2215630 Upgrade to a paid membership 16100 to unlock all instructions 65854
- 8005437 Upgrade to a paid membership 90321 to unlock all instructions 84192
- 234423 Upgrade to a paid membership 62837 to unlock all instructions 68068
- 2188160 Upgrade to a paid membership 73760 to unlock all instructions 9385
- 8026422 Upgrade to a paid membership 39891 to unlock all instructions 33047
- 8135010 Upgrade to a paid membership 41147 to unlock all instructions 25192
- 6903317 Upgrade to a paid membership 43876 to unlock all instructions 70041
- 1818580 Upgrade to a paid membership 70397 to unlock all instructions 7345
- 3242557 Upgrade to a paid membership 79745 to unlock all instructions 35660
- 8895028 Upgrade to a paid membership 88203 to unlock all instructions 9912
- 7905309 Upgrade to a paid membership 85477 to unlock all instructions 48003
- 9911643 Upgrade to a paid membership 34013 to unlock all instructions 96650
- 7365864 Upgrade to a paid membership 44005 to unlock all instructions 48195
- 8218669 Upgrade to a paid membership 24817 to unlock all instructions 84991
- 3328789 Upgrade to a paid membership 65273 to unlock all instructions 50627
- 6958282 Upgrade to a paid membership 36304 to unlock all instructions 56127
- 3988795 Upgrade to a paid membership 53832 to unlock all instructions 34200
- 1966104 Upgrade to a paid membership 34239 to unlock all instructions 63164
- 5879162 Upgrade to a paid membership 96352 to unlock all instructions 42621
- 3806745 Upgrade to a paid membership 47753 to unlock all instructions 22285
- 1453775 Upgrade to a paid membership 72423 to unlock all instructions 25130
Upgrade to a paid membership to unlock all recipe instructions
Make From Frozen Serving Day Directions
These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.
- Thaw: In fridge
- 4101480 Upgrade to a paid membership 72027 to unlock all instructions 70312
Upgrade to a paid membership to unlock all recipe instructions
Make It Now Cooking Directions
These directions are for cooking this recipe to serve immediately and NOT to freeze for later.
- Place minced onion, poblano pepper, chili pepper and garlic all in a small bowl and set aside.
- Using a food processor, crush tortilla chips to a fine breadcrumb-like consistency. Set aside on a plate.
- Bring water #1 to a boil over medium-high heat in a saucepan.
- Add rice and salt, stir, reduce heat to low, cover and cook for 15 minutes.
- In a separate saucepan, melt butter over medium-high heat.
- Add onions, peppers, and garlic and sauté for 2-3 minutes, or until onions become translucent.
- Add flour #1 and stir to coat vegetables. Reduce heat to medium and continue to cook for 1 minute, stirring.
- Add milk and bring to a boil, stirring regularly, watching for sauce to thicken.
- Add sour cream, cheddar cheese, corn, lime juice, cumin, and parsley. Stir to combine.
- Remove from heat, cover and set aside.
- Once rice is finished cooking, stir sauce into rice and keep warm until served.
- Grease a baking sheet with cooking spray.
- In a mixing bowl, beat egg and water #2 together to create an egg wash.
- On a plate, stir together flour #2, garlic salt, and pepper.
- Create the breading stations by placing the following in order from left to right: fish filets; seasoned flour (on plate); egg wash (in bowl); crushed tortilla chips (on plate)
- Bread each piece of fish by dredging in flour, then submerging in egg wash, then dredging in crushed chips, making sure to coat the fish thoroughly at each step.
- As each filet is breaded, place it on the greased baking sheet.
- Bake breaded filets at 350 degrees for 15-17 minutes, or until fish easily flakes when spread apart with a fork.
- Serve.
Nutrition Facts
- Servings Per Recipe
- 6 Servings
- Serving Size
- about 3 oz fish & 1/2 cup rice Amount Per Serving
- Calories
- 525
- Total Fat
- 11g
- Saturated Fat
- 4g
- Trans Fat
- 0g
- Cholesterol
- 86mg
- Sodium
- 1081mg
- Total Carbohydrates
- 77g
- Fiber
- 1g
- Sugar
- 4g
- Protein
- 24g
- WW Freestyle
- 14