Baked fish with walnut, beetroot and wild rice recipe

Baked fish with walnut, beetroot and wild rice recipe

Delicious and Nutritious Baked Fish with Walnut, Beetroot, and Wild Rice

Are you looking for a healthy and flavorful recipe to try? Look no further than this delicious baked fish with walnut, beetroot, and wild rice dish. Packed with nutritious ingredients, this recipe is not only good for your taste buds but also for your overall well-being.

Nutritional Benefits

  1. Omega-3 Fatty Acids: The baked fish in this recipe is a great source of omega-3 fatty acids, which are essential for brain health and can help reduce inflammation in the body.
  2. Protein: Fish is a high-quality protein source that can contribute to muscle growth and repair, as well as keeping you feeling full and satisfied.
  3. Vitamins and Minerals: Beetroot is rich in vitamins A and C, as well as minerals like potassium and magnesium. These nutrients are important for immune function and maintaining healthy blood pressure.
  4. Fiber: Wild rice is a good source of dietary fiber, which aids in digestion and can help regulate blood sugar levels.
  5. Antioxidants: Walnuts are packed with antioxidants, including vitamin E and polyphenols, which can help protect against oxidative stress and reduce the risk of chronic diseases.


  1. 1 pound of white fish fillets
  2. 1 cup of cooked wild rice
  3. 1 medium-sized beetroot, peeled and grated
  4. 1/2 cup of walnuts, chopped
  5. 1 tablespoon of olive oil
  6. 1 teaspoon of dried thyme
  7. Salt and pepper to taste

Processing Steps

  1. Preheat the oven: Start by preheating your oven to 375°F (190°C).
  2. Prepare the fish: Place the fish fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle with dried thyme, salt, and pepper.
  3. Add the toppings: In a separate bowl, mix the cooked wild rice, grated beetroot, and chopped walnuts. Spread this mixture evenly over the fish fillets.
  4. Bake: Place the baking sheet in the preheated oven and bake for 15-20 minutes, or until the fish is cooked through and the topping is golden brown.
  5. Serve: Once cooked, remove the baked fish from the oven and let it cool for a few minutes. Serve with a side of steamed vegetables or a fresh green salad.

Tips and Recommendations

When serving and preparing this delicious recipe, keep the following tips in mind:

  • Choose fresh fish: Opt for fresh fish fillets to ensure the best flavor and texture in your dish.
  • Experiment with seasonings: Feel free to add additional herbs and spices to suit your taste preferences. Lemon zest, garlic, or paprika can all be great additions.
  • Properly store leftovers: If you have any leftovers, store them in an airtight container in the refrigerator for up to two days. Reheat gently in the oven or microwave before consuming.
  • Create a shopping list: To make your shopping experience easier, here is a list of all the ingredients you will need for this recipe:

Shopping List:

  1. White fish fillets (1 pound)
  2. Wild rice (1 cup)
  3. Medium-sized beetroot (1)
  4. Walnuts (1/2 cup)
  5. Olive oil (1 tablespoon)
  6. Dried thyme (1 teaspoon)
  7. Salt and pepper

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