food

Mexican Salmon and Cheese Rice Casserole

Ingredients: - 2 cups cooked brown rice - 1 lb salmon fillet, skin removed and cut into small pieces - 1 cup low-fat shredded cheese - 1 cup skim milk - 1/4 cup whole wheat flour - 1/4 cup chopped fresh cilantro - 1/4 cup chopped green onions - 1 teaspoon chili powder - 1/2 teaspoon cumin - 1/2 teaspoon garlic powder - 1/2 teaspoon salt - 1/4 teaspoon black pepper

Step by Step Process: 1. Preheat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish. 2. In a large mixing bowl, combine the cooked brown rice, chopped cilantro, chopped green onions, chili powder, cumin, garlic powder, salt, and black pepper. Mix well to evenly distribute the spices. 3. Spread half of the rice mixture evenly on the bottom of the prepared baking dish. 4. In a separate bowl, whisk together the skim milk and whole wheat flour until well combined and no lumps remain. 5. Place the salmon pieces on top of the rice layer in the baking dish. 6. Pour the milk and flour mixture over the salmon, ensuring it covers the fish evenly. 7. Sprinkle the shredded cheese over the top of the casserole. 8. Spread the remaining half of the rice mixture over the cheese layer, pressing it down gently. 9. Cover the baking dish with foil and bake in the preheated oven for 20 minutes. 10. Remove the foil and continue baking for an additional 10 minutes or until the cheese is melted and bubbly, and the salmon is cooked through. 11. Once done, remove from the oven and let it cool for a few minutes before serving. 12. Serve the Mexican Salmon and Cheese Rice Casserole hot, garnished with additional chopped cilantro and green onions if desired. Note: This recipe serves 10 persons. Each serving will have approximately 300 calories, 30g of protein, and 5g of fat.