High-Protein Baked Feta Rice with White Fish
Method
Cook the basmati rice according to the package instructions until tender. Drain any excess water and keep warm.
Meanwhile, preheat the oven or air fryer to 180°C (350°F).
Place the white fish fillets in the center of a baking dish. Add the whole block of light feta, cherry tomatoes, diced bell pepper, and sliced green onions around the fish. Sprinkle everything evenly with smoked paprika, garlic powder, dried herbs, salt, and black pepper. There is no need to stir the ingredients at this stage.
Bake for 18–20 minutes, or until the fish is cooked through and flakes easily with a fork while the feta becomes soft and creamy.
Remove the dish from the oven and gently break apart the fish and feta with a fork, stirring everything together to create a rich, creamy sauce that coats the vegetables.
Add the cooked basmati rice to the baking dish and fold everything together until the rice is evenly coated with the flavorful feta and vegetable mixture.
Divide into four equal portions and serve immediately, garnished with additional chopped green onions if desired.
Frozen white fish works perfectly in this recipe and makes preparation even more convenient. For extra freshness, finish the dish with a squeeze of lemon juice and a sprinkle of chopped parsley before serving. This meal is ideal for meal prep, as the flavors continue to develop after a day in the refrigerator.
Nutrition Facts
Per serving
