Herbed Fish and Rice Bake

1-1/2 cups/375 mL hot water
1 Tbls./15 mL Watkins Chicken Soup Base
3/4 teaspoon/4 mL Watkins Basil
1/2 teaspoon/2.5 mL Watkins Italian Seasoning
1/4 teaspoon/1.2 mL Watkins Black Pepper
1/4 teaspoon/1.2 mL Watkins Garlic Granules
1/2 cup/125 mL brown or white rice

1 package (10-0z/285 g) frozen chopped broccoli, thawed and drained
1 can French fried onion rings, divided
1 Tablespoon/15 mL grated Parmesan cheese
1 lb/454 g fish fillets, thawed if frozen, & cut into 2-inch/5-cm cubes
Watkins Paprika
1/2 cup/125 mL shredded reduced-fat Cheddar cheese

Preheat oven to 375 F/190 C.  In an 11 x 7"/28 x 18-cm baking dish, combine first seven ingredients; stir well.  Cover and bake for 15 minutes.  Top with layers of broccoli, half the onion rings, Parmesan cheese and fish fillets; sprinkle with paprika.  Bake, covered, 25 to 30 minutes or until fish flakes and all excess liquid is absorbed into the rice.  Loosen rice by carefully stirring with a fork.  Top with remaining onion rings and Cheddar cheese.  Bake uncovered 3 minutes longer or until cheese melts.  Makes 4 servings. 

430; Protein 33 g; Carbohydrates 32 g;  Sodium 650 mg; Fat 14 g;  Saturated Fat 6 g;  Cholesterol 70 mg; Dietary Fiber 4 g.

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