Menu

Better Than The Freezer Aisle: Tortilla Crusted Fish with Creamy Mexican Rice - Ready to Eat Dinner

<p>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.</p>
6 Servings Recipe By

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 3/4 cups Water #1
  • 1 cup Jasmine Rice
  • 1 teaspoon Salt
  • 2 tablespoons Butter
  • 2 tablespoons Flour, All-Purpose #1
  • 1 cup Skim Milk
  • 1/2 cups Sour Cream, Fat Free
  • 1/2 cups Cheddar Cheese, Shredded, Fat Free
  • 3/4 cups Corn, Frozen
  • 1 teaspoon juice Lime
  • 1/4 teaspoons Cumin
  • 1/2 teaspoons Parsley, Dried
  • 1 individual Egg
  • 2 tablespoons Water #2
  • 3/4 cups Flour, All-Purpose #2
  • 1/2 teaspoons Garlic Salt
  • 1/4 teaspoons Black Pepper
  • 1 pound Alaskan Pollock Fillets

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = about 3 oz fish & 1/2 cup rice
  • 525 Calories
  • 11g Total Fat
  • 4g Sat Fat
  • 0g Trans Fat
  • 86mg Cholesterol
  • 1081mg Sodium
  • 77g Total Carb
  • 1g Fiber
  • 4g Total Sugars (Includes 0g Added Sugars)
  • 24g Protein
  • 14 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. Place minced onion, poblano pepper, chili pepper and garlic all in a small bowl and set aside.
  2. Using a food processor, crush tortilla chips to a fine breadcrumb-like consistency. Set aside on a plate.
  3. Bring water #1 to a boil over medium-high heat in a saucepan.
  4. Add rice and salt, stir, reduce heat to low, cover and cook for 15 minutes.
  5. In a separate saucepan, melt butter over medium-high heat.
  6. Add onions, peppers, and garlic and sauté for 2-3 minutes, or until onions become translucent.
  7. Add flour #1 and stir to coat vegetables. Reduce heat to medium and continue to cook for 1 minute, stirring.
  8. Add milk and bring to a boil, stirring regularly, watching for sauce to thicken.
  9. Add sour cream, cheddar cheese, corn, lime juice, cumin, and parsley. Stir to combine.
  10. Remove from heat, cover and set aside.
  11. Once rice is finished cooking, stir sauce into rice and keep warm until served.
  12. Grease a baking sheet with cooking spray.
  13. In a mixing bowl, beat egg and water #2 together to create an egg wash.
  14. On a plate, stir together flour #2, garlic salt, and pepper.
  15. 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)
  16. 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.
  17. As each filet is breaded, place it on the greased baking sheet.
  18. Bake breaded filets at 350 degrees for 15-17 minutes, or until fish easily flakes when spread apart with a fork.
  19. Serve.

Freeze For Later Cooking 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?

  1. Place minced onion, poblano pepper, chili pepper and garlic all in a small bowl and set aside.
  2. Using a food processor, crush tortilla chips to a fine breadcrumb-like consistency. Set aside on a plate.
  3. Bring water #1 to a boil over medium-high heat in a saucepan.
  4. Add rice and salt, stir, reduce heat to low, cover and cook for 15 minutes.
  5. In a separate saucepan, melt butter over medium-high heat.
  6. Add onions, peppers, and garlic and sauté for 2-3 minutes, or until onions become translucent.
  7. Add flour #1 and stir to coat vegetables. Reduce heat to medium and continue to cook for 1 minute, stirring.
  8. Add milk and bring to a boil, stirring regularly, watching for sauce to thicken.
  9. Add sour cream, cheddar cheese, corn, lime juice, cumin, and parsley. Stir to combine.
  10. Remove from heat, cover and set aside.
  11. Once rice is finished cooking, stir sauce into rice.
  12. Grease a baking sheet with cooking spray.
  13. In a mixing bowl, beat egg and water #2 together to create an egg wash.
  14. On a plate, stir together flour #2, garlic salt, and pepper.
  15. 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)
  16. 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.
  17. As each filet is breaded, place it on the greased baking sheet.
  18. Bake breaded filets at 350 degrees for 15-17 minutes, or until fish easily flakes when spread apart with a fork.
  19. Flash freeze the filets.
  20. Place rice into indicated number of pint freezer bags.
  21. Place frozen fish filets into indicated number of quart freezer bags.
  22. Place one bag of rice and one bag of fish filets into a gallon freezer bag. Label and freeze.

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.

  1. Thaw: In fridge
  2. Reheat rice and fish filets in microwave for 2-3 minutes or until heated through.

© 2024