Really Simple Healthy Fish Casserole For One

Name: Really Simple Healthy Fish Casserole For One
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: Quarter to half cup of dried rice, cooked according to package instructions; 1 tablespoon vegetable oil, such as olive or sunflower; 1 teaspoon garam masala, medium or hot; 1 small onion, or half a medium onion, finely diced; 2 cloves of garlic, minced (or about 2 teaspoons of pre-prepared minced garlic; 100g to 150g white fish fillet or medallions, such as cod or hake, defrosted if frozen, without bones or skin, cut into cubes or pieces; 2 cups of chopped/sliced soft vegetables, whatever you have - try to include mushrooms and at least three green veg like brocolli, zucchini (baby marrows), asparagus, green beans, green peppers or …; 1 teaspoon dried herbs, whatever you have (mixed herbs, oregano, basil, thyme); 1 teaspoon salt; Half teaspoon of white pepper; Half can of chopped peeled tomatoes; 100ml milk

Servings: persons

Quarter to half cup of dried rice, cooked according to package instructions
1 tablespoon vegetable oil, such as olive or sunflower
1 teaspoon garam masala, medium or hot
1 small onion, or half a medium onion, finely diced
2 cloves of garlic, minced (or about 2 teaspoons of pre-prepared minced garlic
100g to 150g white fish fillet or medallions, such as cod or hake, defrosted if frozen, without bones or skin, cut into cubes or pieces
2 cups of chopped/sliced soft vegetables, whatever you have - try to include mushrooms and at least three green veg like brocolli, zucchini (baby marrows), asparagus, green beans, green peppers or spinach leaves - basically anything you can theoretically eat raw
1 teaspoon dried herbs, whatever you have (mixed herbs, oregano, basil, thyme)
1 teaspoon salt
Half teaspoon of white pepper
Half can of chopped peeled tomatoes
100ml milk

1
Clean and chop all the veg, defrost the fish if necessary and put the rice on to cook.
2
In a medium pot or pan heat the oil and garam masala to medium-high and add the onion.
3
Stir with a wooden spoon for about 2 minutes.
4
Add in this order: garlic, fish pieces, vegetables, herbs, salt and pepper, stirring occasionally for about 15 minutes.
5
Add tomatoes, stir and allow to simmer for another 5 or 10 minutes.
6
Finally add the milk and adjust the heat, allowing to simmer until your casserole has the consistency you enjoy.
7
Serve over cooked rice.

kcal

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Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: Quarter to half cup of dried rice, cooked according to package instructions, 1 tablespoon vegetable oil, such as olive or sunflower, 1 teaspoon garam masala, medium or hot, 1 small onion, or half a medium onion, finely diced, and more.

Yes, Really Simple Healthy Fish Casserole For One falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!